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  • #61
    I only did the hack b/c the leg press was taken the entire time I was at the gym and I regret it my knees are a little tender...

    But anyways, if I can get 5x5 with one weight I'll bump either 10 or 20 next time around.

    Its called a hack squat good morning?

    Comment


    • #62
      The exercise BBoy was referencing yes. Search youtube, dennis james does it, as well as kai greene. I cant, my headds to big.
      Turn the other cheek and I'll break your fucking chin.

      Comment


      • #63
        Gotcha...thx ^

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        • #64
          9/8/2009

          Chest/Delts

          Bench Press: 1x15,1x13(85,95), 1x8(105), 4,4,3,3,2(105), 1x9(95)
          Superset: Pec Deck Flys: 1x10, Hammer Bench: 1x10
          Pec Deck Flys: 1x10(80) - Hammer DB Bench Press: 1x10(25)
          Pec Deck Flys: 1x8(80) - Hammer DB Bench Press: 1x10(25)
          Pec Deck Flys: 1x6(80) - Hammer DB Bench Press: 1x9(25)
          Pec Deck Flys: 1x5(80) - Hammer DB Bench Press: 1x6(25)

          Flys: 7,5,5(25)
          Standing Bar Press: 2x15(30), 7,5,5(40)
          Upright Barbell Delt Rows: 1x15(50), 6,5,5(70)

          Abs
          Captains Chair Leg Raise: 25 reps
          Bench Reverse Crunch: 25
          Decline Situps: 20, 15,8

          Cardio
          20 min walk/fast jog

          Thanks to He-Man for the brutal supersets...I thought I was going to pass out but the pump was freaking worth it. My last superset my arms were shaking!

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          • #65
            nice work in here bro keep it up!!!

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            • #66
              Thx man!

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              • #67
                Originally posted by blitz2311 View Post
                9/8/2009

                Chest/Delts

                Bench Press: 1x15,1x13(85,95), 1x8(105), 4,4,3,3,2(105), 1x9(95)
                Superset: Pec Deck Flys: 1x10, Hammer Bench: 1x10
                Pec Deck Flys: 1x10(80) - Hammer DB Bench Press: 1x10(25)
                Pec Deck Flys: 1x8(80) - Hammer DB Bench Press: 1x10(25)
                Pec Deck Flys: 1x6(80) - Hammer DB Bench Press: 1x9(25)
                Pec Deck Flys: 1x5(80) - Hammer DB Bench Press: 1x6(25)

                Flys: 7,5,5(25)
                Standing Bar Press: 2x15(30), 7,5,5(40)
                Upright Barbell Delt Rows: 1x15(50), 6,5,5(70)

                Abs
                Captains Chair Leg Raise: 25 reps
                Bench Reverse Crunch: 25
                Decline Situps: 20, 15,8

                Cardio
                20 min walk/fast jog

                Thanks to He-Man for the brutal supersets...I thought I was going to pass out but the pump was freaking worth it. My last superset my arms were shaking!

                LOL - right on....this slow motion training will help you FEEL your chest for sure. And watch you tri's grow too
                FORTUNE FAVORS THE BRAVE

                Comment


                • #68
                  Oh yeah!

                  I do feel my tris for sure, mainly from the Hammer Bench Press.

                  After getting done w/ those supersets, I was dead on the flys and had to drop my weight down.

                  Oh well, I thinking about replacing my bench press w/ db bench press since I don't have anyone to spot me so I don't feel like I get a good pump out of it and I can't seem to increase in weight.

                  Whatcha think?

                  Comment


                  • #69
                    9/9/2009

                    Cardio:
                    Bike: 20 min - 94 rpm, 24 mph, 8.5 miles
                    Treadmill: 5 min cooldown

                    Abs:
                    Vertical Crunches: 3xMax (18,15,12)
                    Crunches: 3xMax (25,22,18)
                    Flutter Kicks: 3 sets 1 min max

                    Comment


                    • #70
                      Nice work today!!! 94rpm and 24mph...god damn man what gear were you pushing...I bet your quads are on fire!
                      Do you do your cardio before abs?

                      Comment


                      • #71
                        Thanks, I'm not sure what gear it was but I know I limped outta there

                        I do cardio before abs.

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                        • #72
                          I've just read that doing weight/resistance training releases GH which helps burn fat so doing it before cardio will ultimately help you burn more fat during cardio and I've also read that doing weights then cardio help keep your metabolism elevated longer post workout. Just what I've read though.

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                          • #73
                            Interesting...well I guess it can't hurt to do abs before cardio.

                            The other days when I do cardio I do it after lifting so I guess I'm on track there.

                            Thx for the info...

                            Comment


                            • #74
                              For that old question of DB versus BB benches, I would go with DB so you can hit failure safely. Also, you have less time in between your chest supersets.
                              Turn the other cheek and I'll break your fucking chin.

                              Comment


                              • #75
                                Good point, I've got some more advice about it and probably will do it up this:

                                DBs: 1x15,1x10
                                Smith Press: 5x5
                                DBs" 1x15

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