Get Huge Or Get Lost

[ZyklonB]

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?

[chasebny]

The exercise BBoy was referencing yes. Search youtube, dennis james does it, as well as kai greene. I cant, my headds to big.

[ZyklonB]

Gotcha...thx ^

[ZyklonB]

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!

[BIG BRI]

nice work in here bro keep it up!!!

[ZyklonB]

Thx man!

[He-Man]

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

[ZyklonB]

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?

[ZyklonB]

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

[BBOY87]

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?

[ZyklonB]

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

I do cardio before abs.

[BBOY87]

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.

[ZyklonB]

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...

[chasebny]

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.

[ZyklonB]

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