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03-13-2006, 12:01 PM
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if your chest is coming along okay, take one of those chest days and do bi's, tri's, and shoulders. Then it would work for you okay. Or do a modified/quick routine for chest. Where there it would be
chest: bb bench, db incline, cable cross-over shoulder: db press, front raises bi: db curls, bb curls tri: tri press down, nose breakers ..home to eat. I know this works, look at me  ..it was a short split when I was having to do this. But I finally worked past the point that I needed to add a couple more exercises and then the workout was getting too long, so I had to split them out a little bit.
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"Go hard or Go Home" 
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03-13-2006, 12:27 PM
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Hows this one look? Another idea... but's heavy flat and heavy bb on seperate days.. like I do now... any thing looks straight out bad, let me know. Sunday Chest BB Flat Bench (3-6) DB Incline Bench (8-12) BB Decline Bench (3-6) Dips 2 x (8-10) Pushdowns 3 x (4-8) Seated OH Tricep Ext (Hammer grip) 3 x (4-8) Abs 4 x 12 Monday deads Dead lifts 5 x (1-4) Seated Rows 3 x (6-8) Lat Pulldowns 3 x (6-10) BB Bent Over rows 2 x (4-8) (to much?) Standing Cable Curls 3 x (4-8) Preacher Cable Curls 3 x (4-8) Obliques (maybe) Thursday Chest BB Incline Bench 3 x (8-12) DB Flat Bench 4 x (3-6) BB Flat (Very close grip) 3 x (6-10) DB Rear Lateral Raises 3 x (6-10) DB Arnolds 3 x (6-8) Rotatory work (not sure the name of the machine) 2 x 12 (both directions) Abs Friday Squats BB Squats 4 x (4-8) Leg Press 2 x (6-10) Lunges 2 x (6-10) Standing Glutious (single leg Reverse Hypers) 3 x 12 Adductors 2 x (8-12) Abductors 2 x (8-12)
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-13-2006, 12:37 PM
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how about this....
Sunday Chest BB Flat Bench (3-6) DB Incline Bench (8-12) BB Decline Bench (3-6) <- nope, try fly's & or cross-overs (maybe rotate the decline and incline on your chest days) Dips 2 x (8-10) Pushdowns 3 x (4-8) Seated OH Tricep Ext (Hammer grip) 3 x (4-8) Abs 4 x 12 Monday deads Dead lifts 5 x (1-4) Seated Rows 3 x (6-8) Lat Pulldowns 3 x (6-10) Use wide grip one time, narrow grip next time BB Bent Over rows 2 x (4-8) (to much?) nope, looks good Standing Cable Curls 3 x (4-8) - rotate or add bb curls (highly recommend) Preacher Cable Curls 3 x (4-8) Obliques (maybe) <--not needed with your other core exercises Thursday Chest BB Incline Bench 3 x (8-12) DB Flat Bench 4 x (3-6) BB Flat (Very close grip) 3 x (6-10) DB Rear Lateral Raises 3 x (6-10) also try standing tricep ext (behind/over the head) with the curl bar (great to mass on the tris) DB Arnolds 3 x (6-8) Rotatory work (not sure the name of the machine) 2 x 12 (both directions) Abs Friday Squats <--looks great! BB Squats 4 x (4-8) Leg Press 2 x (6-10) Lunges 2 x (6-10) Standing Glutious (single leg Reverse Hypers) 3 x 12 Adductors 2 x (8-12) Abductors 2 x (8-12)
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"Go hard or Go Home"
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03-13-2006, 12:56 PM
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I'll definately alternate close and wide grip.. Good idea... I've been using cables for bicep movements for awhile now to let my ligiments in my left arm specifically to heal.... It's been working so at one point I may try some bb curls... maybe I'm finally ready again. I use to standing BB extentions, but had to drop them due to the left arm ligiment issues.. just hurt like a son of *****.. the ez bar might make all the difference too.. I'll take it under advisement.
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-15-2006, 06:13 AM
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 Oh and I'm going to give it a shot tomorrow... Thursday night.. (if Sweetthing gets back in time from her meeting with her boss) Even if I have to have a compressed workout.. or just get in to try the max. I'm going. Good news Is i feel more confident then I did a few days ago.. I feel strong like bull.
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-16-2006, 03:42 AM
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powerhouse76@cyber-rights.net
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03-16-2006, 05:51 AM
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Alright.. tonights the night. (Assuming Sweetthing gets back early enough for me to hit the gym).
I'm attempting a 340 pound Bench. Warm up, stretch. 10 x light cable flyes 15-20 pounds 10 x bar 2 x 260 1 x 340 Any words of advice? I've been benching with index fingers on rings for awhile now, but still think I'm more comfortable with better power with my fingers in a bit more. Is it okay if move middle finger to the rings instead? Things I really need to focus on.. keep shoulders pinched... while remembering to bring those elbows in as I decend... Make my back, and lats solid... drive from them. Bar path From over eyes, to sternum if I can manage it. peace.
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-16-2006, 08:15 AM
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instead of cable flys, do some a couple cable tricep press downs, to losen up the trices a little.. maybe two sets with about 80 lbs.
don't worry about doing the bar but a couple of times to stretch a little do 135 about 3 times then go to 260x2 by now your chest and tris should be ready to accept some heavier weight. A lot of this is more mental, so you need to see yourself pressing this and going past this hurdle. Shot for two reps, that's what the spotter is for. For me, the ring finger on the ring is comfortable. This is based on size/width of shoulders and maintaining form. I also pull my shoulder blades in, pushing the chest out, and it buries the shoulders into the bench, ready to drive the weight up. Also, remember to breath out as you press up.
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"Go hard or Go Home"
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03-16-2006, 08:39 AM
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Cause frankly sometimes the big weights can scare the hell out of you, and zap you mentally.. Priming my triceps, and a pushing a bit more blood into my chest and lats.. should allow me to handle things with a bit less frieght. lol
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-16-2006, 08:40 PM
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Thursday - Max Bench Day
Intro: I was pretty much uncertain of what to expect tonight... I got Good news and bad news. I pretty much threw my entire workout plans out the window with max attempt though, but that's okay. Flat Bench Tricep pushdowns 10 x 80 (I liked the tricep warm up idea to much to passup.. sorry) Bar x 6 135 x 5 225 x 2 Added the second rep to make sure I got form down better, especially keeping the lats involved. 285 x 1 340 x 1, and yes I got a vid.. hope to have it up soon 355 x 0 275 x 6 275 x 4 Wow, what a feeling.. I knew 340 was pushing my limits... And all week now I was really worried I'd totally blow it.. (I didn't worry that much.. but still you think about it you know.).. I tried hard to control the weight all the way down, and I did a good job on remembering to keep my lats primed aswell as the rest of me for that matter. MY shoulders didn't have even the slightest discomfort.. and when I touched down.. I started to push, and it came up actually quite a bit better then the first time I did 315. I probably could of did 350 if I tried it right off the bat. Anyway, I was so proud for moment there... :glasses9: Bad news... My whiplash a few moments after completing 340 for 1.. came back with a vengence.. apparently haveing my neck bent like I do for bench.. and the strain of lifting did something.. by the time I finished flat bench, I could no long move my head left to right.. and especially back wards. And it got worse... much worse then it's been on it's worst day previoiusly. DB Flat bench 95 x 11 95 x 7 95 x 4 Decided to go light... and for the first time I had no partner to help me.. which meant I had to hold the weights to my chest myself, and lay back on the bench, to start off.. (never have I done that)... First set I moved really slow and deliverate.. I took short breaks by my standard just 1 minute... by the third set I was shocked the best I could manage was 4. ANd my neck didn't help matters either. CLose Grip Flat Bench (Hands 4=5" appart) 135 x 10 135 x 10 135 x 9 (had to hang that one up on the low rack..) I never did these before.. Shame on me I know. by the middle reps counts though, my neck was a major factor in my ability to really push... laying on the bench and getting off the bench was extremely difficult. Incline bench Reverse Flyes That's what I call them.. but basically you lay down bell first on a incline bench. HOlding some dbs you raise them up parallel... I did 2 reps with 27.5 pounds, and I yelped.. cursed a few time, and call it a day. Conclusion... I'm very freaking happy about getting a 340 pound bench... I'm also happy I got it on video.. I'm ****in pissed that my neck is ****ed right up.. and I'm in dire need to get to the drug store, and get a codien laced muscle relaxer. I fear I will be missing more workouts.. and I really hate that. Stupid question? Is it dangerous to workout on muscle relaxers? I would think it's a bad idea.. could lead to injury etc... But I just thought I'd ask. peace everyone.
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006 Last edited by Poobah; 03-16-2006 at 08:51 PM.
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03-17-2006, 05:47 AM
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 And I didn't want to say anything, but had a feeling you might strain that neck a little. When you go to push that heavy weight, it's natural to tense up across your upper back/neck area as you are trying to drive that weight up using all the power you can pull together. I've actually strained my neck a couple times going heavy, but it only last a day. But you should be fine, the next couple of days, go easy on the weights. Make it "light weight -high rep" day. And yes, after maxing on that, the rest of the workout is pretty shot, but I see you didn't do too bad. You were brave to try the close-grip triceps after pressing that weight, I would have definitly stuck with other tricep exercises (but we live and learn). Again, with the bench reverse flys, not a good decision on a strained neck area. I would have worked on the triceps or biceps, and stayed away from shoulder/neck/upper back area for a day or two. Muscle relaxers are a no-no... but can be a "yes". If you take them, don't go into the gym and try and push yourself, you will increase the risk of injury. If you take the pills, make your workout a relaxing one (light weights), where you may do some "odd" muscles you don't normally isolate, maybe wrist curls, db shrugs with only 70 lbs, calves, abs, and some cardio. It really depends on the type of muscle relaxers and how you react to them. If they are strong, just rest, let your body heal then go at it... if you are taking some ibeprofen, stick to your routine, but maybe back it down 5-10 lbs. either way, it's POOBAH benching 340 Lbs!!!!! *standing applause*
__________________
"Go hard or Go Home"
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03-17-2006, 05:47 AM
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Should of the vids up this morning sometime hopefully...
-- Bad news is, my neck is way sorer now then when I originally got whip lash. I think I may be out of the gym for another week a least... this really sucks. 
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-17-2006, 06:00 AM
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I doubt it, it will be feeling much better tomorrow. Take some ibeprofen/advil this morning and after lunch, and tomorrow morning. It will help A LOT!
I may have to get a vid of me pressing this, then we'll need one of Mighty M doing it also.. and put them all together
__________________
"Go hard or Go Home"
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03-17-2006, 06:48 AM
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I don't know man.. I've been taking muscle relaxers with codein.. (more then recommended dosages).. Last night was really rough.. I could only move my head by actually lifting it with my hand. I hope your right though, I want to lift and my deads and squats are going to hate me for the time off.
Only reason I'm at work is we landed a fairly nice contract yesterday that fell out of the sky.. (well I landed it).. cause everyone else (president and vice president) are away at camp with the kids for the march break. anyway, I'm the only personell in the front office at the moment. Someone has to answer the phones. Did I mention They need to give me a raise. Anyway back to the point.. My neck is still seriously sore... not bad just sitting here staring forward but that it.. getting up sucks.. getting into a car is brutal. etc. -- The vids.. I'd like to see all us buds get video's.. it be fun... we can link them al together and put it to some rocking music... we'd all feel that much closer.
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006 Last edited by Poobah; 03-17-2006 at 06:53 AM.
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03-17-2006, 07:18 AM
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__________________
"Go hard or Go Home"
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03-17-2006, 07:47 AM
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-- In breaking news, I just made my first ever appointment with a natural path / chiropractor (sp). I'm ****ting my pants actually.. Cause my neck is actually hurting more now then it did 30minutes ago. I've just a had a number ****ed up cramping incidents that are freaking me out. And i can't even comprehend what it will be like to have someone **** with it in this condition. the appointment is in... 45 minutes.. holy ****.. i better eat up and go.
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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