Lagging bodypart routine idea... Comments/Suggestions?

  1. Lagging bodypart routine idea... Awesome results!


    My chest is lacking a bit, especially the upper chest. I just strained one of my biceps, so I thought I'd dedicate a week for catching my chest up. Borrowing the progressive loading concept from HST training, I'll gradually raise the weights. Granted it will only be 3 training days, but I'm also thinking of going a little further, and training twice a day, to train the myrofibrils and sarcoplasm concurrently. First workout with heavier weights of 6 rep sets, and second with 20 rep sets. I'll skip the cardio, since the 20 rep sets will be aerobic anyways.

    I've been training since Jan with a month off, and have been back on with a 3 on 1 off split, with cardio 2 of those 4 days. I'm still making gains so I think my CNS can handle it.

    Incline Hammer machine press 160x6 RM
    DB Decline press 55x6 RM
    Chest Fly press 135x7 RM

    Day 1
    Session 1
    Incline Hammer machine press 2 sets 150x6
    DB Decline press 2 sets 50x6
    Chest Fly press 2 sets 125x6

    Session 2
    Incline Hammer machine press 2 sets 100x20
    DB Decline press 2 sets 32.5x20
    Chest Fly press 2 sets 85x20


    Day 3
    Session 1
    Incline Hammer machine press 2 sets 155x6
    DB Decline press 2 sets 52.5x6
    Chest Fly press 2 sets 130x6

    Session 2
    Incline Hammer machine press 2 sets 105x20
    DB Decline press 2 sets 35x20
    Chest Fly press 2 sets 90x20


    Day 5
    Session 1
    Incline Hammer machine press 2 sets 160x6
    DB Decline press 2 sets 55x6
    Chest Fly press 2 sets 135x6

    Session 2
    Incline Hammer machine press 2 sets 110x20
    DB Decline press 2 sets 37.5x20
    Chest Fly press 2 sets 95x20

    Comments/Suggestions?
    Besides that I am a wuss - I know I'm a sissy, but I am coming back from a bad shoulder injury and still mainly using machines. Back in January I couldn't even press 30 lbs, after 3 months of physical therapy and my surgeon telling me I'd never be able to bench press again.


  2. Day 7 - This seems to be working well. After a week now, I can see some more development in my chest, and have gained strength as well. Doing two extra days with this since my strength went up. I took measurements before on an off day, and going to take measurements again on another off day. Will post more later.

  3. Day 10 - Wow. This worked out really well! My strength went up a lot, and measurements back it up. The chest measurement doesn't seem to do the progress justice, because I have always been measured around the nips, which is at the bottom of my pec. I have been eating more, some days up to 3800 calories on training days. My appetite went through the roof!

    Stats:
    9/2 - Weight - 174
    9/11 - Weight - 178

    Measurements 9/1:
    Chest - 42"
    Waist - 33.5"
    R Arm - 15 3/8"
    L Arm - 15 1/16"

    Measurements 9/11:
    Chest - 42.25"
    Waist - 33.5"
    R Arm - 15 5/8"
    L Arm - 15 1/4"

    What was really noticeable was my strength. All previous work wasn't until failure, so on this last day for on two of the last sets I wanted to see what I could do. On day 9 for DB decline press, previous RM was 55x6. I did 65 lbs for 9 reps on the third set. The Chest Fly press was also impressive - previous RM was 135x7. I did 145x12 on my last set. Incline press wasn't so impressive, but I did go from RM 160x6 to 170x6, but able to do 3 full sets. Now I have to admit I'm regaining size lost years ago, but I've been weight training again for 6 months or more. This was fast!

    I'm not taking much for supps, mainly just Muscle Milk, Whey, Cissus, Creatine, and AAKG.

    Edit: I upped the sets from 2 to 3 on the 5th day for the heavy sets. I also tried 3 for the lighter sets, but I was too whooped to do it.
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