My chest workout... powerlifters need not look, Im a whimp.

**orangejuiced86** · 09-29-2007, 06:48 AM

OK, I deceided to change a few things up. I was getting bored going between the flat bench bar and the dumbells, oh well here my workout from yesterday. Im might add if you were to come up to me and poke me in the chest, there is a good chance I might cry, lol(j/k of course, real men dont cry)

Started off with incline bench on the smith machine(yes, I am a ***** I need that machine)

4 sets.. 15,12,10,8 reps
started off with 135lbs, then 155, 165, 185.
Slow controlled movements. Down to about an inch off my chest back up. Every rep the same......ya it hurts...lol

I then moved over the the Hammer machine. Ive seen this used and decided to give it a try.

I only made it 3 sets,, this machine burnnnnnnnssssssssss.
15,12,10 reps.

The I went over to the flat bench butterfly.
Started off with 30lb dumbells then moved to 35. I tried 40lbs on my last set but my form sucked so I went right back to the 35's
15,12,10 reps on that

I then grabbed a 70lb dumbell and layed on the bench and did 3 sets of over the head raises(not sure what the exercise is called, but its your rib cage)
15,12,10reps. Last set was a 75lb dumbell.

After that I went over to the upright assisted butterfly machine. 3 sets.
90,100,110lbs
15,10,8 reps.

Then last but not least, I did some dips on the assist machine( I told you I was a puss)

3 sets 10,8,6 reps. I leaned forward to make sure I worked the chest and not my arms, it hurt, lol.

**orangejuiced86** · 09-29-2007, 08:42 AM

I do have to say. I was amused by one kid that was lifting next to me. He came in I think he weighed maybe 140 maybe less. Anyways, he walks right over to the 100lb dumbells. I thinking, ok if this kid does that Ill be seriously impressed. No couldnt budge them off the rack. So he goes down to the 50's, nope no luck. Ok kid, time to get real and start small so you dont hurt yourself. He grabs the 25ers. Good move! Better to start out small and not hurt yourself. Now I wasnt laughing at the weight, because who the fuck am I to say what is and what isnt heavy, but after he would finish a set of flat bench presses with them, he would slam them on the ground and grunt real loud. It was hilarious to say the least! But then I was done over there and had to leave. Later on, I did the stair climber for 30 min and I seen the same guy and his buddy(same size) on the butterfly machine. after eash set they would feel eachothers chests... ya,, save that shit for the ride home or something.

90-notch · 09-29-2007, 11:43 AM

Now thats a funny story, Feeling each others chest lmfao.

mark468 · 09-29-2007, 11:51 PM

hey just seams like alot of sets to me i always would shoot for 10-12 sets 3 excersises or 4 depeding on how i felt after that form sucked so what was the point!!

jsxtreme · 09-30-2007, 03:30 PM

Good stuff Ryan. Always good to switch it up every now and then. I've been reading a lot as of late to find new exercises. I still havent mustarded up the courage to hit the decline bench unassited.

jsxtreme · 09-30-2007, 03:35 PM

Quote:

Originally Posted by orangejuiced86

I do have to say. I was amused by one kid that was lifting next to me. He came in I think he weighed maybe 140 maybe less. Anyways, he walks right over to the 100lb dumbells. I thinking, ok if this kid does that Ill be seriously impressed. No couldnt budge them off the rack. So he goes down to the 50's, nope no luck. Ok kid, time to get real and start small so you dont hurt yourself. He grabs the 25ers. Good move! Better to start out small and not hurt yourself. Now I wasnt laughing at the weight, because who the fuck am I to say what is and what isnt heavy, but after he would finish a set of flat bench presses with them, he would slam them on the ground and grunt real loud. It was hilarious to say the least! But then I was done over there and had to leave. Later on, I did the stair climber for 30 min and I seen the same guy and his buddy(same size) on the butterfly machine. after eash set they would feel eachothers chests... ya,, save that shit for the ride home or something.

LMFAO. I had this kid a couple of weeks ago ask me how he could "get big like me". I was like, well first gain like 150 lbs of fat, and then start lifting your ass off. lol I told him, dude you dont want to be big like me, just cause im big, doesnt mean its all muscle. Then he watched me do dumbbell rows with 80 lbs and acted like I was huge.

http://www.exrx.net/WeightExercises/...ntOverRow.html

**orangejuiced86** · 09-30-2007, 04:14 PM

I have about 3 seperate workouts for each muscle group that I change up like every 3 weeks.

**orangejuiced86** · 09-30-2007, 04:15 PM

Quote:

Originally Posted by jsxtreme

Good stuff Ryan. Always good to switch it up every now and then. I've been reading a lot as of late to find new exercises. I still havent mustarded up the courage to hit the decline bench unassited.

I did decline once or twice and walked away from it. I thought it felt useless.

jsxtreme · 09-30-2007, 09:42 PM

Quote:

Originally Posted by orangejuiced86

I did decline once or twice and walked away from it. I thought it felt useless.

I'm going to start with these tomorrow. I just have to figure out how to get in that postion while hold the cables.

http://www.exrx.net/WeightExercises/...eclineFly.html

I dont feel in control on the decline bench for some reason.

Crazzy_Al · 10-01-2007, 08:14 AM

Quote:

Originally Posted by jsxtreme

...I just have to figure out how to get in that postion while hold the cables...

Verrrrry carefuilly. I have seen a few people fuck that up.

I get a good laugh out of it every time.

SVT32VDOHC · 10-01-2007, 02:07 PM

I think your chest workout sounds pretty good. That sounds like the same weight I use, but I don't think that I could do all reps in your last set with 185lbs. I might burn out after 4-6 reps because of the previous sets.

That story about the 100lbers is funny!! I am about 180-184ish and there is not way I would even try to get the 100's off my chest. I prolly couldn't get them up there....never tried....but I certainly wouldn't try in public!!!

**orangejuiced86** · 10-01-2007, 04:30 PM

Ya, he didnt budge it off the rack, let alone drop it on his chest, lol

As far as decline goes. I dont do any really, never felt it. I just stick to butterflys and cable crossovers.

MAybe MAGS can chime in on this one...

jsxtreme · 10-02-2007, 08:56 AM

Quote:

Originally Posted by Crazzy_Al

Verrrrry carefuilly. I have seen a few people fuck that up.

I get a good laugh out of it every time.

I'm gonna try it today. lol Wish me luck.

jsxtreme · 10-02-2007, 10:38 PM

Quote:

Originally Posted by jsxtreme

I'm gonna try it today. lol Wish me luck.

I set the bench up, then whimped out.

I'll try this weekend when I have a spot.

Crazzy_Al · 10-03-2007, 08:09 AM

Quote:

Originally Posted by jsxtreme

I set the bench up, then whimped out.

I'll try this weekend when I have a spot.

I did it yesterday. Both by myself and with someone handing me the cables. The latter is MUCH easier. My gym has the cables farther apart than I can reach them when on the bench, so I have to bring the cables with me, with the weight set, and hang on to them as I get on the decline bench. Not the most comfortable, or smoothest movement, in the world.