were you doing chest or triceps first?

I always do chest first because it seems to need so much more.

-flat x3
-incline x3
-flys x3

tris;

-cable pulldowns
-skullcrushers
-kickback extns

IMO if you are training alone you arent doing enough volume..
i do 2 warm up sets on bench. and then 3-4 Work sets.
4 sets incline.. 4 sets peck deck.. and then once im done with the work out completely ill hop on the Decline machine and do sets of 10 till i fail completely.

I prefer to lift alone. It's my time to get rid of stress. I don't want to chit chat, or wait on someone else etc. I also don't want to be in the gym for 3 hours. I want to get in, get my training done and get out. I usually have my four year old in the daycare at the gym and hour and half to two hours is about her limit in there before starts getting tired of it.

Ironically, I HATE dealing with training partners which is funny because my other obsession of BJJ relies on a training partner so much. I'm a technique perfectionist and can't stand dealing with people aren't taking it seriously. I don't expect everyone to be as detailed as I am, but when training I do expect partners to be trying to better themselves rather than joking around or slacking off. I'm there to work and get better. I treat lifting weights the same way.

me and 2 training partners get a work out with Much greater volume than yours done in 1:30 to 2 hours depending on how crazy we get rep count wise.. to REALLY push yourself on chest you need some one to spot you to assist with forced reps and negatives. Sounds like you have trained with the wrong people.. when i lift i talk between sets... get a little rest and get back to it.

I work out and stuff

No you don't. You binge and purge you skinny lil weenie.

Lol that's how I went from 151-180. Not eating...LMFAO

I have to agree. I always lifted harder and better with a partner. You have someone to push you and if your pushing to much they are there to save your ass. I miss having a lifting partner. Now I'm older, fatter and have trashed most my joints so I will never lift any type of heavy weight again but I do need to lose weight. Just got to get motivated.

I'm going to buy a bike soon. We could go riding if you want. :headbang:

I got this P90 workout which i bought through their company. i'm on week 3 and its been working out for me so far.

Steve that does sound like fun as long as I don't have to wear the spandex. I can assure you nobody wants to see that.


I got the p90x but I'm not digging it. My wife and her sister do it but I like lifting weights better. There are a lot of the exercises I can't do because of my hips and shoulders so I think I'm going to have to go back to the normal gym

I feel you man. The section i suck the most is the yoga section. It kills me! man and seeing them bending and twisting on the video and i'm like NO WAY that is possible that got be graphic enhanced lol.

You need a decline bench! I've given up flst bench and do 4x of incline 4x decline and 3x flys on a 5 dag split

I almost never decline.. it fucks up my rotator cuffs.. Flat bench is the defacto standard for Moving weight on your chest. the rest is just fluff IMO.

I started doing Yoga with the wife the last month and I really like it. At first like most guys, you think it's some sort of foo foo girly stuff, but it's really hard!! I do one session in the morning to get the day started and one before bed. Not only is it a great workout, but really settles my mind and relaxes me. I'm really enjoying it. :)

+1. definitely feel the same way. I do my arm workouts at home due to this. That and I try to have as little rest time between moving to the next workout and hate sloppy people that just sit on machines.

How much do you weigh?

-Alex

As I understand it, declines are more a shaping anyways. I also feel them more in my shoulder cuffs than I do my chest.

Tonight I'm going to do back/bi's and might throw in more triceps if I have time.

Just wanted to give a little update.

I have gained a solid 5lbs since the initial post. Only changes I have made have been to incorporate creatine and added more variety to my workout strategy. Progress is progress. Hope everyone else is doing well also.

-Alex

Creatine makes you retain intermuscular water.. most people gain 5-10lbs of water weight when they start taking it.

I have read that it is very important for training purposes to stay hydrated, so I am sure that is a basic benefit. I can say that I do feel stronger / able to move more weight with easier effort. More notably though is that I feel as though my stamina has definitely increased. Where as normally, my failure point is greatly exceeded.

BTW I don't take creatine daily. I take it immediately after a workout and the following morning.

-Alex

White_lightning found this article by a quick google search.

http://www.menshealth.com/nutrition/...t-what-it-does

It also agrees that the first few lbs are water but states that because of the amount you can increasingly do, you should also increase muscle obviously. I'll keep at it to see how further I may get with this. Still don't plan on taking it daily. Just in moderation.

-Alex

I'm looking for advise on a 4 day split for lifting. I can't go heavy with my legs do to bad hips but still need to work out my lower body. Any advise is welcome, I need to lose some weight. If I need to build mass first I am willing to do that I just need help.

Thanks in advance

Building mass is moreso heavy lifting. So if you're wanting to lose weight you'll need to focus more on smaller weights with more reps. If you are mainly concerned with losing weight cardio would be the most effective way to go. Burning calories. If you are beginning working out, try with some running/jogging and incorporate some light lifting as well. Assess your tolerances and lift accordingly.

-Alex

In the month I've been back in the gym I've added 20lbs to my bench :p

No make that 1 in a half?? Oe when ever i 1st posted in this thread...nice steady progress..

Building muscle is definitely a process. Good work :)

-Alex

I guess you missed the part about bad hips. I really can't do heavy cardio, my hip hurts just sitting so jogging is out. I can walk a good while but won't sleep because that hurts. I was in great shape in high school and I lost 30lbs years ago so I know how to do it but now my body doesn't like me anymore so I have to learn new ways. That's the kind of advice I'm looking for.

No, didn't miss it just wasn't sure exactly what bad hips meant. Sorry hear that though, wasn't sure exactly how it effected you. Man not sure what to advise on that as you probably use hips for damn near everything.

-Alex

Yeah that's kind of my problem right now. One is feeling ok but the other is messed up again so I will probably need another hip surgery. Loosing weight would definitely help with how it feels but hard cardio is out so I was thinking if I pumped heavier weight with my upper body I could burn the calories that way. Hell I really don't know what do at this point but I need to do something. I'm damn near 240lbs so Ive got to start losing, I've gain 20 pounds since my hips started hurting last year.

It's my believe that cardio is not limited strictly to things workouts that involve the legs. I would suggest maybe doing some very light lifting with arms for plenty of reps to build a good sweat. Maybe a dumb question but, has your doctor givin any advise?

-Alex

No I'm your normal male, I don't like going to the doctor. I waited last time to were I was popping vicodine like candy before I went to the doctor. Not smart but it's what I do. So no for my current issue no but I did have this issue before and there is nothing that could fix it but surgery. I tore the labrum off the bone in my hips last year and I believe I did it again on the right side. Feels about the same, there is no therapy that will fix it just more pins in my hip.

But to answer the physical therapy for my rehab I was aloud to do all normal leg workouts just very low weight. Supposed to ride a bike or walk but that is hurting me so that's why I made the post.

In the last seven months I've lost 40 pounds. Just eat better and I work out 5-6 times a week. I was taking a preworkout and glutaplex afterwords. I take the man stack now. So far I like it.

Same here. I only go to the doctor if I feel like I am dying or something is broken. Hopefully someone will have some better advise than myself. Best wishes.

-Alex

A co-worker handed me this print-out of a 30 day challenge he has for a few different bodyparts. I took the one for abs since I do not have the washboard. I don't plan on attempting this soon, maybe in the next few weeks. Anyways, here it is typed out.

Day - Situps - Crunches - Leg Raises - Planks
1 15 5 5 10
2 20 8 8 12
3 25 10 10 15
4 Rest
5 30 12 12 20
6 35 15 15 25
7 40 20 20 30
8 Rest
9 45 30 30 35
10 50 50 30 38
11 55 65 33 42
12 Rest
13 60 75 40 50
14 65 85 42 55
15 70 90 42 60
16 Rest
17 75 100 45 65
18 80 110 48 70
19 85 120 50 75
20 Rest
21 90 130 52 80
22 95 140 55 85
23 100 150 58 90
24 Rest
25 105 160 60 95
26 110 170 60 100
27 115 180 62 110
28 Rest
29 120 190 62 115
30 125 200 65 120

How often do you guys mix in forced negatives?

-Alex

I always do controlled negatives, otherwise you're only getting half the benefit from the lifts. I'm getting stronger, I had to move up weight this last workout. :)

Good to hear. I was only doing them every blue moon. I do like to do drop sets. I'll start today on the negatives.

-Alex

How many seconds do you count while doing the negatives?

-Alex

I don't count. I concentrate on my breathing and form.

Gotcha. I heard 4 seconds was the norm so was just seeing if you did that.

-Alex