Chest is my absolute worst bodypart. But it used to be a lot worse. Before I started training, I had man-boobs on top of a "concave" appearance. I've had to work like a demon to bring them up to "respectable" to be able to compete onstage. Another oddity is that whether I do 40 sets or 4 sets, my chest ALWAYS gets severe DOMS, whereas one of my better bodyparts (quads) never get sore. Ever. So much for soreness being an effective gauge for an efficacious workout.

I am just coming off a Waterbury 10x3 routine for chest and saw some marked improvement. Using incline BB press for my 10 sets. I am going back on that in another few months, since not only my pecs, but my entire shoulder complex seemed to improve as well.

Weighed in at 167.2 lbs. and High Intensity was the order of the day:

Incline DB Press:
1x45x10
1x65x6
1x85x3 (warmups)
2x110x7,6

Flat DB Press:
1x115x6
1x110x7

Incline DB Fly - 30 degree incline:
1x35x8 (warmup)
1x80x8

Wide Grip weighted Dips - Rest/Pause style:
1x100x6 + 2 + 2 + 1 + 1 + 1 + 1 + 1 + 1 + 1/2 to failure

After going to failure on the dips, I immediately grabbed 2- 50# DB's, laid on a flat bench, and went into a chest fly, gradually going deeper and deeper into the stretch and holding it for about 60 seconds :eek:

Standing Alternate DB Press:
2x60x7,6 drop to 50x3 drop to 40x3 drop to 30x3

Due to many different obligations and time constraints, I train infrequently. My next workout will be BACK 3 days from this chest WO.

Seeing how you workout, being a bodybuilder, is very cool. I like these snapshots of your training. :tucool:

After going to failure on the dips, I immediately grabbed 2- 50# DB's, laid on a flat bench, and went into a chest fly, gradually going deeper and deeper into the stretch and holding it for about 60 seconds :eek:
Oh damn, that must have been fun! :eek:

Standing Alternate DB Press:
2x60x7,6 drop to 50x3 drop to 40x3 drop to 30x3





I'm assuming in front of the head presses. Not behind the head right?

Edit: Chicanerous pm'd me with a good question. How can you go behind or in front of the head with dumbells. By gripping the barbells with the heal of the hand facing foward and thumbs facing in you can move the dumbell behind or in front. Did I explain that correctly?

THat's some serious weight.. your making my man-boobs hurt thinking about it.. or is it :drool: in antisipation of my chest day tomorrow...:)
I love working the chest..but I need to start working in more DB excerises....I've been on the machines to long and I know better..:)

What did you mean by
1x85x3 (warmups)
2x110x7,6

What is the 2x about ?

Seeing how you workout, being a bodybuilder, is very cool. I like these snapshots of your training. :tucool:
I 2nd this! Thanks mastover.

I 2nd this! Thanks mastover.

Yeah, I agree with this too lol...

What is the 2x about ?

CASD - I believe he means he did two sets. I believe the format being used is setsXweightXreps

Chest is my absolute worst bodypart. But it used to be a lot worse. Before I started training, I had man-boobs on top of a "concave" appearance. I've had to work like a demon to bring them up to "respectable" to be able to compete onstage. Another oddity is that whether I do 40 sets or 4 sets, my chest ALWAYS gets severe DOMS, whereas one of my better bodyparts (quads) never get sore. Ever. So much for soreness being an effective gauge for an efficacious workout.

I am just coming off a Waterbury 10x3 routine for chest and saw some marked improvement. Using incline BB press for my 10 sets. I am going back on that in another few months, since not only my pecs, but my entire shoulder complex seemed to improve as well.

Weighed in at 167.2 lbs. and High Intensity was the order of the day:

Incline DB Press:
1x45x10
1x65x6
1x85x3 (warmups)
2x110x7,6

Flat DB Press:
1x115x6
1x110x7

Incline DB Fly - 30 degree incline:
1x35x8 (warmup)
1x80x8

Wide Grip weighted Dips - Rest/Pause style:
1x100x6 + 2 + 2 + 1 + 1 + 1 + 1 + 1 + 1 + 1/2 to failure

After going to failure on the dips, I immediately grabbed 2- 50# DB's, laid on a flat bench, and went into a chest fly, gradually going deeper and deeper into the stretch and holding it for about 60 seconds :eek:

Standing Alternate DB Press:
2x60x7,6 drop to 50x3 drop to 40x3 drop to 30x3

Due to many different obligations and time constraints, I train infrequently. My next workout will be BACK 3 days from this chest WO.

Nice work, i see you used some of CW's ideas, i can't wait for his book, apparently its in the final stages.:tu:

I'm assuming in front of the head presses. Not behind the head right?

Edit: Chicanerous pm'd me with a good question. How can you go behind or in front of the head with dumbells. By gripping the barbells with the heal of the hand facing foward and thumbs facing in you can move the dumbell behind or in front. Did I explain that correctly?

Chic is correct (hey, who am I to argue with the chicman ;) )
I keep my elbow flared and slightly behind my head throughout the entire range of motion to target the medials and posterior delts. I rarely do any direct rear delt work.

CASD, Andrew is also correct - sets x weight x reps

canada, didn't know about the Waterbury book. Where would this be available from? I am considering hiring him in March for a 6-8 week period. He requires an extensive questionaire to be filled out and will consruct a personalized training and nutrition formula geared towards what one wishes to improve upon.

I am considering hiring him in March for a 6-8 week period. He requires an extensive questionaire to be filled out and will consruct a personalized training and nutrition formula geared towards what one wishes to improve upon.
WOW...knowing who you associate with, this says alot for Chad.

Mastover, i assume the book will be available on t-nation.com.

WOW...knowing who you associate with, this says alot for Chad.

Are you referring to my ex cell mates? Na, those days are long gone... I hope :rolleyes:

Actually a fellow pro natural friend of mine, who you may be remotely familiar with (and who requests anonimity) recently hired CT and has been amazed at the improvements. The training is very unorthodox, as is the nutrition. But it is tailored specifically for the individual based on the answers you give on his questionnaire.

Mastover, i assume the book will be available on t-nation.com.


Okay. Thanks. I'll be looking for it :tu:

The training is very unorthodox, as is the nutrition.


jeez.....what a surprise.