Here are my complete chest/tricep workouts for this bulk (thus far): WEEKS 1-4 3x10 - Cable cross-over/Flat bench DB flyes (SUPERSETS) 1x6 - Smith machine low incline bench press (REVERSE PYRAMID) 1x9 - Smith machine low incline bench press (REVERSE PYRAMID) 1x12 - Smith machine low incline bench press (REVERSE PYRAMID) 1x15 - Smith machine low incline bench press (REVERSE PYRAMID) 1x8-10 - Flat DB bench press (TRIPLE DROP SET) 1x6-10 - Flat DB bench press (TRIPLE DROP SET) 1x6-10 - Flat DB bench press (TRIPLE DROP SET) 1x20-30 Incline DB press (to failure) 3x10-15/3xFailure - Straight bar tricep pressdowns/bodyweight tricep bench dips (SUPERSETS) 1x20-30 Reverse-close grip smith machine bench press WEEKS 5-9 - 3 x 10-12 Flat BB Bench Press - 4 x failure Incline DB Bench Press (TRIPLE DROP SETS) - 3 x 10-12/failure DB flyes/body weight chest dips (SUPERSETS) - 3 x 10-12 Standing Ez-bar French Curl - 4 x failure Angled Bar Tricep Pressdowns (TRIPLE DROP SETS) - 3 x 10-12/failure DB Extensions/body weight tricep bench dips (SUPERSETS)
Good workouts by the looks of them, take it you havent had much success with decline bench or flyes then?
I do flyes and cable crossover work all the time. I sometimes add decline bench press to my workouts for variety, but have found flat and incline to be superior from a mass-gaining standpoint (and that includes my "lower" chest). Unless you are a competitive bodybuilder working on perfecting every last detail of your chest for a contest, I'm unconvinced that targeting areas of the chest with specific exercises is necessary or even effective.
Great i'll take your advice John, keep up the good work and dont shave that beard. Im almost 22 yr old and still cant get a damn stubble lol
Jesus Christ John your starting to look like a buff Santa Clause that has went through a mid life crisis cutting his hair, beard, and started to use "Just for men!"
Coincidence.... I just read p. 130 of Starting Strength, which many people accept as an accurate reference, and it states that "usually the shins get scraped" as part of proper deadlift technique. I remembered that this thread was going around, so thought I'd throw my two cents in!
The benefits of having a home gym . Which I strive to have someday. Although the membership of the gym I go to is pretty serious about working out (mostly hardcore, heavy lifting people, even the girls), the gym itself is pretty bad with holidays, though it used to be a lot worse. Any holiday whatsoever and BAM, closed altogether or closed at 2pm (normal is 12am). It's insane. You sneeze and it's a holiday there and their hours go all screwy. In 2007 it was so bad, that for the entire week of fourth of July, they closed anywhere from 12pm to 2pm, while being closed altogether on the 4th itself. It was so bad that I guess enough people complained and this year they seem to be a lot better on it. Usually they'll be open on minor holidays until at least 5pm, and no more screwy hours the day before, the day after, or the whole week. The gym also has significantly less people on holidays, so I guess most people are in agreement with Lisa. The rest of us, however, are hardcwore.
I was extra fired up for today's workout for some reason, and I just had the best chest/triceps workout of this bulk--and I've had some damn good ones. My back gave me no toubles at all. A few new photos... Here are a couple of chest dips action shots. Lisa loves these photos (especially the second one) because she says that's how my face looks when I'm being goofy, which is often. Training is over for the day. I like that my traps seem like they've grown a little (no pump here, either!) As you can see from my expression, I'm very happy with how well the workout went.
OMG You look exactly like my Dad in these pictures when he has a beard. Glad to hear the back is doin' well and that you punched out a killer workout.
Man, they're definitely growing! The hard work is paying off in spades. (And the beard looks fantastic.)
I think chico and your beard should get a room. That third picture you look damn powerful, nice work.
John do the chest dips place much emphasis on the shoulder?, as this is the way it appears in videos ive seen
There is definitely some delt and tricep recruitment when doing dips. The trick to targeting the chest as much as possible is to lean forward.
read the front page and saw the pics. been following your bulk. pardon my language, but fucking impressive.
Nice work, John!..... I like to get in a little extra chest "kick" by hiking my butt up about horizontally parallel with my head...once I'm at the "top" of the movement....like the beginning of a handstand ( if I'm doing bodyweight..)
