While the boss is away............Thread

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whaddaya think of this bit of craziness?

While there's some overlap regarding which muscle fibers are stimulated, that's academic and inconsequential.

The bottom line is that it exposes nearly all the muscle fibers in the chest to a high degree of stress, and it keeps them under stress for a lot longer than a conventional set of 6 or 8.

The short-term result is an extremely satisfying pump, while the long-term result is extremely satisfying growth.

It does, however, hurt.

This drill is just a combination of three exercises:

• High incline dumbbell press

• Low incline dumbbell press

• Flat dumbbell press

The only trick is that you do them as one set with the same weight:

• You first perform high incline dumbbell presses until you reach muscle failure.

• Then you rapidly adjust the bench to a low incline and continue to perform reps until failure.

• You once again adjust the bench, this time a flat bench position, and still continue to perform more reps.

This is one set. Two or three such sets per workout is more than enough for most people.

Furthermore, Christian recommends that you refrain from using this method too frequently, as it's really stressful on the body.

Keep in mind that you can perform the same drill using dumbbell flyes instead of presses.

In fact, to really "Blitzkrieg" your chest, do 3 sets of each of the two variations, followed by a set of gasping and wheezing.
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Broncos-Packers Pregame: Henry Out; Bailey In
Travis Henry is out, but Champ Bailey is set to go for tonight’s game against the Green Bay Packers.

Bailey, who did not practice Friday after being limited in the Wednesday and Thursday sessions last week, was deemed ready to go and was moved to the active roster for the first time since straining a quadriceps muscle on Oct. 7 against San Diego.

Henry, meanwhile, will miss his first game since joining the Broncos with bruised ribs that he incurred in the Sunday Night Football win over the Pittsburgh Steelers eight days ago.

Selvin Young is expected to start in Henry’s place. Andre Hall, the third-teamer who was inactive last week, is in uniform tonight. Also of note in the backfield is the decision to deactivate fullback Mike Bell, leaving the Broncos with Young, Hall and Cecil Sapp as the only backs in uniform.

With Bailey ready, cornerback Jeff Shoate was deactivated.

Joining Henry, Bell and Shoate on the inactive list are safety Hamza Abdullah, defensive tackle Amon Gordon, offensive lineman Isaac Snell and defensive end Jarvis Moss.

Simeon Rice returns to the active 45-man roster after being down the last two weeks.
 
What do you call that abs exercise where you put your weight on your forarms on a stand with your feet dangling and then raise your knees upwards?
 
ya thats it thanks.

Ok how does this sound for a workout routine?



Mon Chest/Back

2 sets

A1
• High incline dumbbell press to failure

• Low incline dumbbell press to failure

• Flat dumbbell press to failure

60 sec rest
A2
• High incline dumbbell flies to failure

• Low incline dumbbell flies to failure

• Flat dumbbell flies to failure


B1 Wide Grip Pulldowns 3x12 60 sec rest
B2 Composite Rows 3x12 60 sec rest


Wed Legs / Abs

A1 Squats 4x10 90 sec
A2 Seated Leg Curls 4x10 90 sec

B1 Dynamic lunges 3x12 60 sec
B2 Roman Chair Russian Twists 3x12 60 sec

C1 seated calf raises 3x12 60 sec
C2 vertical leg-hip raise 3x15 60 sec



Fri Arms/Shoulders

A1 Incline Hammer Curls 3x12 90 sec
A2 Seated triceps db extension 3x12 90 sec

B1 Hammer Strength lateral raises 3x12 60 sec
B2 Military Press 3x12 60 sec

C1 Front db raises 3x12
C2 Barbell Wrist Curls Behind The Back 3x12
 
bitterplacebo said:
yeah, that's kind of even with what you do for back on that day.
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well, I am trying to target chest hard, as i've seen next to nothing in chest size change in a while now. thats the point behind trying to make a routine of my own actually, heavier chest targeting.
 
Didn't get my 5 plates per side on the hacks. Got 4 per side, 6 reps, 2 sets at the end. If I could have wrangled a spotter I'd have hit 5 per side like I hit my girls va-jay-jay. CON MUCHO GUSTO!

Calf pressed a 5 plates on the seated calf press thinger.
Did 250+body weight on the donkey/standing calf press thinger.
Hams and quads were blasted like some punk ass fool clown.
Don't hate, I'm just keepin it real.
/raises roof
I also made sure to vary foot positions on all exercises.
Can I get a what what?
 
Good morning, fellas. Be nice to J..he's gonna be in a bad mood today.

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Hey, at least you are not 0-7 :nutkick:
 
EasyEJL said:
ya thats it thanks.

Ok how does this sound for a workout routine?



Mon Chest/Back

2 sets

A1
• High incline dumbbell press to failure

• Low incline dumbbell press to failure

• Flat dumbbell press to failure

60 sec rest
A2
• High incline dumbbell flies to failure

• Low incline dumbbell flies to failure

• Flat dumbbell flies to failure
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You wrote that wrong buddy.

First and foremost the rep range for the first set is around 8-10 +- so don't pick a weight you can do 30-40 reps :nono:

Then using the same weight you lower the bench and using the same weight you go to failure which will be around 6-8 reps. Lower the bench flat and go to failure which would be around 6-8 rep range again.

You are starting out from the weakest to the strongest position.

This is how it should look

A1) High incline dumbbell press 2/8-10(rm)/0 301

A2) Low incline dumbbell press 2/to failure/0 301

A3) Flat dumbbell press 2/to failure/60 301
 
thewilman said:
Good morning, fellas. Be nice to J..he's gonna be in a bad mood today.

Hey, at least you are not 0-7 :nutkick:
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You can be as nice as you won't, but then I will think you are patronizing me, so it will make me more pissed :rant:

I can handle the motherf0cking rockies choking on red sox, but I cannot handle our top two shutdown corners, which are arguably they best corner back duo in the NFL, get taken deep in one game :frustrate
 
Dr Packenwood said:
Didn't get my 5 plates per side on the hacks. Got 4 per side, 6 reps, 2 sets at the end. If I could have wrangled a spotter I'd have hit 5 per side like I hit my girls va-jay-jay. CON MUCHO GUSTO!

Calf pressed a 5 plates on the seated calf press thinger.
Did 250+body weight on the donkey/standing calf press thinger.
Hams and quads were blasted like some punk ass fool clown.
Don't hate, I'm just keepin it real.
/raises roof
I also made sure to vary foot positions on all exercises.
Can I get a what what?
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No what. what from me.

The rest of the crew will tell you what I think about machine lifts.

In your workout, did you do anything free weight?

How about doing Barbell Hack Squats?
 
xjsynx said:
Easy didn't write that wrong.

You forget he is a n00b trying to ctrl + c & ctrl + v a workout together, with no logic behind it.
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Actually, I was just following what CT said as the most aggressive workout for chest..

So outside of the rep range and actual weight to use, how does the rest look? I'm less sure about whether what I have for legs makes sense.
 
EasyEJL said:
Actually, I was just following what CT said as the most aggressive workout for chest..

So outside of the rep range and actual weight to use, how does the rest look? I'm less sure about whether what I have for legs makes sense.
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I don't think you grasped the concept and fully understood what he said.
 
I will take a look at your plan later I have some ish I gotta do. I will see if I can find where CT talks about the multi-angle chest press. Poliquin had also suggested something similar quite awhile ago, but I believe it is only in one of his books. He might have submitted it online, but not sure.
 
EasyEJL said:
hey wil, what do you think of this proposed routine?

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Me personally, I have never had success working chest and back together. I am ususally too tired to give the 2nd muscle group proper attention. Not a big deal if the 2nd group is bi or tri, but back requires a lot of effort.

On the other hand, it looks like a solid routine that may shock your chest into a nice growth spurt.
 
heres the specific article I got that portion from.

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I'm considering lowering rep count to 6-8 on hamstrings + quads, as i'm a little more interested in gaining strength there than size
 
xjsynx said:
No what. what from me.

The rest of the crew will tell you what I think about machine lifts.

In your workout, did you do anything free weight?

How about doing Barbell Hack Squats?
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Free weights are used on back, bicep, tricep, shoulder, some chest, abs, traps, etc.

For legs I go exclusively machine with the exception of dead lifts. Lower back injury prevents some free weight usage for a brutha.
 
EasyEJL said:
heres the specific article I got that portion from.

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I'm considering lowering rep count to 6-8 on hamstrings + quads, as i'm a little more interested in gaining strength there than size
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You can use that in any chest routine that you like, however
Furthermore, Christian recommends that you refrain from using this method too frequently, as it's really stressful on the body.
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My $0.02 is not to work 2 major muscle groups together. Normally, for a "relatively" new lifter, you should not need anything too fancy.

I like working a large group with a small group, ala Chest and Bi, etc.

I am NO expert by any means.
 
I was wondering what "too frequently" meant there, I thought a week inbetween would be ok, but maybe I should have an alternate chest routine as well and have this be odd weeks?
 
EasyEJL said:
I was wondering what "too frequently" meant there, I thought a week inbetween would be ok, but maybe I should have an alternate chest routine as well and have this be odd weeks?
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I'd say once a month...every other week is too much with that.
 
Dr Packenwood said:
Free weights are used on back, bicep, tricep, shoulder, some chest, abs, traps, etc.

For legs I go exclusively machine with the exception of dead lifts. Lower back injury prevents some free weight usage for a brutha.
Click to expand...

Are you able to do the deadlifts fine? Or do you have some sort of strategy with them for not aggravating a lower back injury?
 
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