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08-14-2012, 05:12 PM
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#20226 | | My dinner reheated before my turbo spooled
Join Date: Mar 2005 Location: Vancouver
Posts: 1,708
Thanked 232 Times in 89 Posts
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| Quote:
Originally Posted by instantneedles  Well I can't speak too much for back because I'm still trying to come up with a good back workout for myself. But for chest, this is my workout routine. I sent the exact same one to halogod...
Chest workout:
Warm-up
25 pushups x 2 sets
Working Sets:
80 lb dumbbells flat bench - 10 reps x 1 set
90 lb dumbbells flat bench - 8 reps x 2 sets
100 lb dumbbells flat bench - 7 reps x 2 sets
Incline Bench - barbell - 135 lb x 12, 155 x 10, 155 x 8, 155 x 6
Chest Fly - 10 chest flys. superset with 15 pushups. 3 sets.
Done. | I used to do something really similar to yours, with a barbell for flat bench instead. But with same reps/weight each set.
I did the pushups after the flys till failure for each set.
Loved that routine
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08-14-2012, 05:17 PM
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#20227 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
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Originally Posted by Fcukedd The chest flys with pushups seem like a good burnout. You should start a log in the BB group, I'm curious to see your build (no homo) | its just so much work to make a log in the BB group ><
and as for my build I'm sure you've seen it b4, i've posted a ton of pics before...
I'm not a huge guy I'm only like 170, but I'm shredded like a batman action figure...
The purpose of the finishing exercise with the flys and pushups is to give the chest a final pump, and also as a cool-down from the heavy lifting. I personally found that after a strength program 5x5, the hypertrophy routine was what really helped me grow and pack on mass. The 5x5 is a great starter, to really help with activating the nervous system, but after that, you gotta really push yourself to failure to put on size...
__________________ BNWT Arcteryx Beta SL Hybrid Jacket Size Medium There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them. | |
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08-14-2012, 06:10 PM
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#20228 | | Banned By Establishment
Join Date: Mar 2006 Location: Richmond
Posts: 12,484
Thanked 2,091 Times in 773 Posts
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So at Thompson today some 130 pound Asian kid thinks he could squat 3 plates. Watched him do his quarter squats and then giggled to myself. I was shocked when he put 4 plates on. Of course he goes for half a quarter squat the weight rolls off his shoulders and smashes the pins. Brand new barbell destroyed and destroyed the pins. Was really angry because I wanted to do bench off the pins today and this guy who thinks he can squat this much ruined it for me. I might end up switching to the oval since I'm still month to month.
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08-14-2012, 06:23 PM
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#20229 | | I contribute to threads in the offtopic forum
Join Date: Apr 2007 Location: n zone
Posts: 2,660
Thanked 1,910 Times in 606 Posts
Failed 325 Times in 112 Posts
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lol thats happened to me so many times (without the barbell being destroyed/pins ofc)....you gotta have the safety rack really close to where u think ur gonna fail lol
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08-14-2012, 06:24 PM
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#20230 | | My homepage has been set to RS
Join Date: Oct 2010 Location: Burnaby
Posts: 2,025
Thanked 1,079 Times in 368 Posts
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| Quote:
Originally Posted by Meowjin So at Thompson today some 130 pound Asian kid thinks he could squat 3 plates. Watched him do his quarter squats and then giggled to myself. I was shocked when he put 4 plates on. Of course he goes for half a quarter squat the weight rolls off his shoulders and smashes the pins. Brand new barbell destroyed and destroyed the pins. Was really angry because I wanted to do bench off the pins today and this guy who thinks he can squat this much ruined it for me. I might end up switching to the oval since I'm still month to month. | WTF Hahaha, that would have been something to see.
So, now your gym has a cambered bar. 
__________________
Electrician.
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08-14-2012, 06:26 PM
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#20231 | | Throw yo paws in da air!
Join Date: Apr 2011 Location: State of Trance
Posts: 5,125
Thanked 2,779 Times in 957 Posts
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dat intense cardio i walk outside and puke all my lunch out...glad no one was looking, ugh i feel like shit now
__________________
Proud member of GRAPE Great Revscene Action Photography Enthusiasts
2008 Infiniti M45X - Y50 (Current)
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08-14-2012, 06:34 PM
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#20232 | | McFogg The Dawg is my homeboy
Join Date: Jan 2010 Location: Vancouver
Posts: 2,007
Thanked 1,130 Times in 286 Posts
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| Quote:
Originally Posted by Meowjin So at Thompson today some 130 pound Asian kid thinks he could squat 3 plates. Watched him do his quarter squats and then giggled to myself. I was shocked when he put 4 plates on. Of course he goes for half a quarter squat the weight rolls off his shoulders and smashes the pins. Brand new barbell destroyed and destroyed the pins. Was really angry because I wanted to do bench off the pins today and this guy who thinks he can squat this much ruined it for me. I might end up switching to the oval since I'm still month to month. | i hope he wasnt wearing a white v neck cuz theres a scrawny asian kid at sfu that does the same too.
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08-14-2012, 06:50 PM
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#20233 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
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Originally Posted by XplicitLuder dat intense cardio i walk outside and puke all my lunch out...glad no one was looking, ugh i feel like shit now | hahaha, did u puke near the elevator?
Sounds like ur really steppin on the gas.. but then again, ur always workin out hard
__________________ BNWT Arcteryx Beta SL Hybrid Jacket Size Medium There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them. | |
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08-14-2012, 07:03 PM
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#20234 | | Throw yo paws in da air!
Join Date: Apr 2011 Location: State of Trance
Posts: 5,125
Thanked 2,779 Times in 957 Posts
Failed 217 Times in 61 Posts
| Quote:
Originally Posted by instantneedles hahaha, did u puke near the elevator?
Sounds like ur really steppin on the gas.. but then again, ur always workin out hard | yaaa if you walk past the elevator to where that look-out thing is towards the street, in the left corner, my lunch should be there LOL it was nasty. and ty  well normally im fine with the 10k cycle but this time i decided to try the stairmasters cus someones like you should switch up your cardio, so i did my 10k cycle + 4mins on stairmasters lol but i dont think it went well with my EC stack and i felt dizzy/nauseous so i stepped outside lol
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Proud member of GRAPE Great Revscene Action Photography Enthusiasts
2008 Infiniti M45X - Y50 (Current)
2000 Honda Prelude SH (Sold)
1995 Dodge Spirit (Sold)
1998 Nissan Maxima SE (Sold)
1996 Honda Prelude SR-V (Sold) | |
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08-14-2012, 09:31 PM
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#20235 | | RS has made me the bitter person i am today!
Join Date: Dec 2003 Location: kelowna
Posts: 4,797
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dem 70lb incline dumbell presses 
also GOMAD ftw
incase no one was aware
__________________ Quote:
Originally Posted by RRxtar Ugliness and fatness are genetic disorders, much like baldness or necrophilia, and it's only your fault if you don't hate yourself enough to do something about it. | | |
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08-14-2012, 09:34 PM
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#20236 | | McFogg The Dawg is my homeboy
Join Date: Jan 2010 Location: Vancouver
Posts: 2,007
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according to Strength Standards my squat and dl are beyond intermediate whereas my press and bench are far below. do i continue training my squat and deadlift and hit the bench and press harder or do i still hit the bench and press harder but take it easy on deads and squats for the ratio to even out?
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08-14-2012, 09:47 PM
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#20237 | | Need to Seek Professional Help
Join Date: Oct 2004 Location: burnaby
Posts: 1,037
Thanked 550 Times in 118 Posts
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hit everything hard. hit chest even harder
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08-14-2012, 09:49 PM
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#20238 | | RS has made me the bitter person i am today!
Join Date: Dec 2003 Location: kelowna
Posts: 4,797
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^^
interesting site, anyone ever follow their plans?
__________________ Quote:
Originally Posted by RRxtar Ugliness and fatness are genetic disorders, much like baldness or necrophilia, and it's only your fault if you don't hate yourself enough to do something about it. | | |
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08-14-2012, 09:55 PM
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#20239 | | Hacked RS to become a mod
Join Date: Feb 2002 Location: Sunny Hong Kong
Posts: 53,557
Thanked 24,534 Times in 8,539 Posts
Failed 1,537 Times in 685 Posts
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Just found out about it.. I put in my numbers and I am halfway past intermediate on all of them, apparently  | |
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08-14-2012, 09:57 PM
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#20240 | | My homepage has been set to RS
Join Date: Feb 2012 Location: Vancouver
Posts: 2,122
Thanked 2,848 Times in 596 Posts
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i'm just under intermediate on bench, past advanced on squats, just below advanced on deadlifts, and a little past novice on ohp
pretty cool site
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08-14-2012, 09:57 PM
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#20241 | | RS has made me the bitter person i am today!
Join Date: Dec 2003 Location: kelowna
Posts: 4,797
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yeah im a but hair over intermediate on everything but just under advanced on my old DL number (havent DL'd in forever, :feelsbad.jpg: )
__________________ Quote:
Originally Posted by RRxtar Ugliness and fatness are genetic disorders, much like baldness or necrophilia, and it's only your fault if you don't hate yourself enough to do something about it. | | |
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08-14-2012, 09:58 PM
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#20242 | | McFogg The Dawg is my homeboy
Join Date: Jan 2010 Location: Vancouver
Posts: 2,007
Thanked 1,130 Times in 286 Posts
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08-14-2012, 09:58 PM
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#20243 | | Hacked RS to become a mod
Join Date: Feb 2002 Location: Sunny Hong Kong
Posts: 53,557
Thanked 24,534 Times in 8,539 Posts
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All I need to be "Advanced" is keep dieting down | |
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08-14-2012, 09:59 PM
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#20244 | | RS has made me the bitter person i am today!
Join Date: Dec 2003 Location: kelowna
Posts: 4,797
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yeah, me putting on all this milk fat isnt helping my scores haha
gonna be all worth it when i reach a solid fatass 190 tho 
__________________ Quote:
Originally Posted by RRxtar Ugliness and fatness are genetic disorders, much like baldness or necrophilia, and it's only your fault if you don't hate yourself enough to do something about it. | | |
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08-14-2012, 10:07 PM
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#20245 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
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squats - novice
deadlift - intermediate  weird, i thot at my weight, deadlifting 315 for 4 reps would be so nub id be off the scale
bench - advanced, and half a bar to elite (319 lb aka 3 plates)
__________________ BNWT Arcteryx Beta SL Hybrid Jacket Size Medium There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them. | |
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08-14-2012, 10:12 PM
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#20246 | | what manner of phaggotry is this
Join Date: Nov 2001 Location: Kelownafornia
Posts: 18,285
Thanked 5,473 Times in 1,814 Posts
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| Quote:
Originally Posted by jeffh dem 70lb incline dumbell presses
also GOMAD ftw
incase no one was aware | you did 75s last week phaggot why you proud of 70s
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08-14-2012, 10:25 PM
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#20247 | | RS has made me the bitter person i am today!
Join Date: Dec 2003 Location: kelowna
Posts: 4,797
Thanked 488 Times in 168 Posts
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Originally Posted by RRxtar you did 75s last week phaggot why you proud of 70s | cuz i actually did the 70's haha
__________________ Quote:
Originally Posted by RRxtar Ugliness and fatness are genetic disorders, much like baldness or necrophilia, and it's only your fault if you don't hate yourself enough to do something about it. | | |
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08-14-2012, 10:28 PM
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#20248 | | I contribute to threads in the offtopic forum
Join Date: Apr 2010 Location: Home
Posts: 2,988
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Advanced everything except deadlift (intermediate) | |
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08-14-2012, 10:29 PM
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#20249 | | McFogg The Dawg is my homeboy
Join Date: Jan 2010 Location: Vancouver
Posts: 2,007
Thanked 1,130 Times in 286 Posts
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| Quote:
Originally Posted by instantneedles squats - novice
deadlift - intermediate weird, i thot at my weight, deadlifting 315 for 4 reps would be so nub id be off the scale
bench - advanced, and half a bar to elite (319 lb aka 3 plates) |  | |
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08-14-2012, 10:58 PM
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#20250 | | My homepage has been set to RS
Join Date: Oct 2010 Location: Burnaby
Posts: 2,025
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LOLOL My squat and deadlift is advanced!?
Bench would be 0 because I don't bench
What a weird body I have. Most people only work out upper body. I'm almost the opposite.
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Electrician.
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