The Iron Man Thread - Bench Training / Journal

[kBrown]

yuppers, imq following this thread too!

Thanks! Good to know people read this stuff.
I haven't gotten much feedback from the AM community

[kBrown]

Along for the ride, keep it up

Thanks bud!

[kBrown]

I received one inquiry about what Supplements I take, I generally don't give this info out because I don't like "advertising" companies that I do not rep. But, here is a list:

T-Bomb II ( 6 caps a day )
Creatine (10G / day)
Animal M-Stak (taken pre workout, 21 days).

That is it currently. Eat, lift, sleep.

[kBrown]

Bench Day...
Well a bit better than last week, but still far off the mark. I am getting smaller and weaker

Flat Bench
Warmup
135lbs - 15 reps
225lbs- 15 reps

Working Sets:
355lbs- 7 + 4 reps --- a 1 rep improvement from last week, I will take it.
335lbs- 8 + 3 reps --- 1 rep improvement
325lbs- 6 + 3 reps --- bit of an upset
315lbs- 5 + 1 reps --- Here I had an increase in unassisted reps, however after I got the 5 I was completely dead and couldn't get the remaining reps, even with the spot. So it was a step forward and backwards all at once.

Incline:
245lbs- 6 + 3 reps
245lbs- 6+ 3 reps
225lbs- 7+ 5 reps

DB Flat, 100lbs
11 reps
5 reps -- just messed this lift all up
9 reps -- there we go !

Brief break and did some stomach. Attempted to do pushups, but it wasn't happening.

Machine Cable Flyes
27.5lbs - 20 reps
32.5lbs - 20 reps
32.5lbs - 17 reps

[JoeySon]

late sub but im jumpin in!

[kBrown]

late sub but im jumpin in!

Well I appreciate it !

[JoeySon]

Well I appreciate it !

So the supplements you listed above are it? What's your cycle history?

[kBrown]

So the supplements you listed above are it? What's your cycle history?

a few cycles under my belt
The supps listed above is all I am currently on.

[machorox123]

Bench Day...
Well a bit better than last week, but still far off the mark. I am getting smaller and weaker

Flat Bench
Warmup
135lbs - 15 reps
225lbs- 15 reps

Working Sets:
355lbs- 7 + 4 reps --- a 1 rep improvement from last week, I will take it.
335lbs- 8 + 3 reps --- 1 rep improvement
325lbs- 6 + 3 reps --- bit of an upset
315lbs- 5 + 1 reps --- Here I had an increase in unassisted reps, however after I got the 5 I was completely dead and couldn't get the remaining reps, even with the spot. So it was a step forward and backwards all at once.

Incline:
245lbs- 6 + 3 reps
245lbs- 6+ 3 reps
225lbs- 7+ 5 reps

DB Flat, 100lbs
11 reps
5 reps -- just messed this lift all up
9 reps -- there we go !

Brief break and did some stomach. Attempted to do pushups, but it wasn't happening.

Machine Cable Flyes
27.5lbs - 20 reps
32.5lbs - 20 reps
32.5lbs - 17 reps

Those + are assisted rite? Thats good not a lot of people train to failure and wonder why they dont grow. Its funny that yur using 335 as a part of the volume part of your training. Thats heavy

[kBrown]

Those + are assisted rite? Thats good not a lot of people train to failure and wonder why they dont grow. Its funny that yur using 335 as a part of the volume part of your training. Thats heavy

Anytime on my sets that I have a + # that means that I was assisted to get the reps after the + sign.

Yes, I agree I use fairly heavy weight for volume on chest. My chest, triceps, and shoulders are much stronger compared to the rest of my body (something I am trying to remedy).

However, I would be 'cheating' myself if I used lighter weight (weight that most would consider appropriate for volume). Fact is I can do 315+ for volume on bench, so that is what I train with and consistently try to improve on.

However, another 2 weeks and we will be doing all heavy lifting (low reps).

[machorox123]

Wats a good heavy day of chest look like for you?

[kBrown]

Wats a good heavy day of chest look like for you?

Will pull one out of my journal:
Flat bench.
135lbs - 8 reps
225lbs - 10 reps
365lbs - 6 reps
425lbs - 1 rep
405lbs - 2 + 2 reps
365lbs - 2+ 5 reps
225lbs - 13 reps

[supraseed48]

Will pull one out of my journal:
Flat bench.
135lbs - 8 reps
225lbs - 10 reps
365lbs - 6 reps
425lbs - 1 rep
405lbs - 2 + 2 reps
365lbs - 2+ 5 reps
225lbs - 13 reps

Only way to get strong is to have a partner. I miss having someone consistent to train with. A double edge sword being able to go heavier and more intensity with the negs. Count yoself blessed bro...

[machorox123]

Only way to get strong is to have a partner. I miss having someone consistent to train with. A double edge sword being able to go heavier and more intensity with the negs. Count yoself blessed bro...

^^yep all my friends are lazy *******s. Constantly have to ask for spots

[kBrown]

Look at it this way. Finding a spotter could be the beginnings of obtaining a new workout partner.

[benmayro]

your benching is so impressive and like you say strides ahead of the rest of your body; but what do you think your squat and deadlift are if you maxed out?

[kBrown]

your benching is so impressive and like you say strides ahead of the rest of your body; but what do you think your squat and deadlift are if you maxed out?

Squat around 300+
and deadlift also a mere 300
but, hard work they will be increasing. For years I trained shoulders, triceps, chest. Now I am trying to get into bodybuilding comps and some power lifting comps (not as serious as Bodybuilding). So, I am training the entire body.

[kBrown]

Tuesday, Upper back:

Bend Over Rows:
135lbs - 10
205lbs - 10
205lbs - 10
205lbs -9

T- Bar Row (4-45's)
9
10
10

Pull ups (body weight)
10
10
9

DB Pullover
80lbs - 15
80lbs - 10
80lbs - 10 + 65lbs - 8 reps

Curls: 80lbs straight bar
12
12
12
9+3

Supersetted curls with Ab cable Pull + a few lat pulls at the end using the same rope
67.5lbs - two sets of 10

Got a bit tired, so cut out the stomach and just concentred on the curls.

Reverse curl (30lbs) -- my forearms were dead.
10
10
10

[kBrown]

Will be logging Osta RX by Iron Mag Labs soon

[machorox123]

Will be logging Osta RX by Iron Mag Labs soon

Thats a sarm rite? Dont know much about sarms. Is that the one that makes tou blind? Lol