[MaKaVeLi]

Originally Posted by Rocky

Using your hands at the end of the work set to get some forced reps out is ok every nowe and again, but not for every rep. I would have thought 400lb would be fine and I'd think you'll be able to up the weight quite regularly from that point.

i never do enough reps going heavy so that it requires assistance from the hands coz i'm always afraid of not being able to push the weight back up!

[hypocrisy86]

thanks guys


Today was back, tris, and shoulders


For back

Low pulley rows 4 sets 10 with 80lbs decent form
DB bent rows 5 sets of 8 with 45lbs good form
T-bar rows 4 sets of 8 with 50lbs GOOD form

For shoulders
21sx2
Side lat spread with DB 7 reps times 2
Overhead press DB 7 reps times 2
Bent lats DB 7 reps times 2

For tris

Tricep cable bar pushdown 3 sets of 6 80lbs
Tricep Extensions 3 sets of 6 80lbs

[xtweak05]

lookin good man. whats a side lat spread though? just curious, besides that man sessions are lookin good keep up the good work.

[hypocrisy86]

Side lat spreads with a DB.

Take 2 dumbbells and from the side go upwards and down.
it works for me pretty well

[Rocky]

Those are DB lateral raises just incase you were interested! :)

[hypocrisy86]

I need some info-help

If i do like about 7 diff workouts with chest in one day i get a pump in it, and the next i dont get any pain right?

Well then i wait for next week the size is normal. do i need to train it with 3 workouts twice a week with medium-heavy weight?

Oh btw today is chest and my chest is still .. umm fat :(
For chest is flat bench
One arm DB presses
chest press

I was wondering if adding an extra workout would be alright.
But today is the first day this week for chest of course :P

[Rocky]

I'm not sure I completely understand what you're saying there. I don't see any problem with training your chest twice per week if it's lagging (or even if not really). Make each session different exercies and have one a light weight/high rep and the other heavy weight/low rep day and I think you'll see results.

[hypocrisy86]

Originally Posted by Rocky

I'm not sure I completely understand what you're saying there. I don't see any problem with training your chest twice per week if it's lagging (or even if not really). Make each session different exercies and have one a light weight/high rep and the other heavy weight/low rep day and I think you'll see results.

What i was trying to say (not trying to be rude)
Was my chest, i think needs more than a once a week workout
It doesnt grow alot easier than i thought it would.

today will be
flat bench 4 sets of 4
chest press 3 sets 4
one arm press 2 sets 4 heavy all over

next time this week (pending)
DB flyes 4 sets 10
DB Press both arms 5 sets of 10
Pec deck 4 sets of 12

Is this okay?

[hypocrisy86]

today was legs.

For legs was...

leg press 4 sets of 12 -510lbs
hack squat 4 sets of 8 150lbs ( better form )
front squats 5 sets of 6 -70lbs (90% good form )

one legged curl 3 sets of 5 -60lbs
leg curls 3 sets of 8 with 90lbs

calve sits 90lbs with 5 sets of 10 (REAL good form!)
calve stands 195lbs with 5 sets of 8

[Rocky]

Nice leg session man.
I see what you were on about with the chest query! :) That looks like a good plan - different exercises and different rep ranges should hopefully give your pecs a good change and force some growth!

[MaKaVeLi]

lol at the 90% good form... i can understand coz that's 3 big quad exercises that u did in a row so by the time u did front squats your quads wouldv been already pretty darn worked! good session tho

[hypocrisy86]

thanks, i dunno why leg press is so easy.

I do two forms on the leg press.
toes outwards and feet straight.

[hypocrisy86]

todays chest, arms and abs