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NEW YEAR. NEW GAINZ. WIN this SICK USPlabs Stack NOW!

The Solution said:
1.5 hour massage tonight, lady gave me an extra 15 minutes
if i dont hit 435-450 on rack deadlifts tomorrow i will be ashamed. Going to fuel up and get ready to crush it tomorrow.
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Video for proof of GAINZ? lol
 
T-Bone said:
Good, cause I hate those annoying cell phone people. At least leave the cell phone in the locker room.
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Plenty of people need their phone when they lift. With smartphones, they have their workout routine on there and music.

But I know what you mean for sure. Those people annoy me too.
 
T-Bone said:
Good, cause I hate those annoying cell phone people. At least leave the cell phone in the locker room.
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But how else can I post on AM when I'm working out?
 
kbayne said:
Plenty of people need their phone when they lift. With smartphones, they have their workout routine on there and music. But I know what you mean for sure. Those people annoy me too.
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Easily top 3 pet peeve at the gym. There's always "that guy" who has to talk on his phone while he sits on a bench or something. Or the "I text between every set". Gym time=work time. I try not to even make eye contact with people for fear they'll try to talk to me
 
T-Bone said:
Wore my Jack3d shirt today, and wife was like, "What's up Jack ass?!"
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LOL! Get her wearing one too and the teasing will end quickly. That fabric is so nice!
 
booneman77 said:
Easily top 3 pet peeve at the gym. There's always "that guy" who has to talk on his phone while he sits on a bench or something. Or the "I text between every set". Gym time=work time. I try not to even make eye contact with people for fear they'll try to talk to me
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Yep. I have plenty of those guys at my gym (although it's a college gym so yeah).

I do not like talking in the gym at all. I'll give a head nod or a hey and that is it. People have told my friends they thought I was always pissed or stuck up because I never talk and I just look down when I walk.

aceroni said:
New year new gains.. If you're not getting bigger you're getting smaller.. Burrito time
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Qdoba. Steak and chicken in a huge a$$ burrito with black beans and brown rice covered in cholula sauce.
 
Today was my double cardio and abs day. Also added in some misc rear delt work. Really getting into my groove for the new year and amped up to continue.
 
Trying to thicken up this chest more. Chest day. Killed 120s on Incline DB press on 4th set for 8. Have to work around this Bicep Tendonitis, so I have to go with what doesn't hurt. Not able to do any flyes as of yet (so hitting a lot of presses from different angles).
 
Long day
At the high school first half of day
middle school 2nd half of day
staying after school to aid tutoring programs.

Bleh

hump day.
 
kbayne said:
Trying to thicken up this chest more. Chest day. Killed 120s on Incline DB press on 4th set for 8. Have to work around this Bicep Tendonitis, so I have to go with what doesn't hurt. Not able to do any flyes as of yet (so hitting a lot of presses from different angles).
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im trying the same thing right now... my chest has been lacking after i worked so HARD on my lats i feel my chest is tiny :( my problem is i feel like im using too much shoulder. trying to find ways to use 99% chest and barely shoulder
 
Had a really sick back workout yesterday. Holy Hell! Woke up today with my lats sore... that was a first for me.

Front Pulldown: 3-4 sets of 8-10 reps
Deadlift: 4 sets of 8-10 reps
One-arm Dumbbell Row: 3 sets of 8-10 reps
Bent-Over Barbell Row: 3 sets of 8-10 reps
T-Bar Rows: 3 sets of 8-10 reps
Seated Cable Row with Rope: 4 sets of 8-10 reps
Hyperextensions: 4 sets of 8-10 reps
Straight-Arm Pulldown with Rope: 7 sets of 8-10 reps

Hate doing hyperextensions though. Hurts the hell out of my lower back. I gotta stop doing that exercise. Don't want to further injure my back. And it's funny cuz it's like the easiest exercise for back yet the one that hurts the hell out of me.
 
Mperkins said:
im trying the same thing right now... my chest has been lacking after i worked so HARD on my lats i feel my chest is tiny :( my problem is i feel like im using too much shoulder. trying to find ways to use 99% chest and barely shoulder
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Form is your problem thats why
your feeling too much shoulder than your not benching right and not activating your pecs

Read:

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The Solution said:
Form is your problem thats why
your feeling too much shoulder than your not benching right and not activating your pecs

Read:

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That position in the last pic of that article looks like trouble with a shoulder injury.....IJS. I have shoulder issues as well, and that would kill my shoulder. I always tuck my elbows, powerlifting style.

And I definitely use my pecs in that position (elbows tucked).
 
kbayne said:
Plenty of people need their phone when they lift. With smartphones, they have their workout routine on there and music.

But I know what you mean for sure. Those people annoy me too.
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more to the point, texting while cardio'ing oh the humanity!
 
Misfit28 said:
That position in the last pic of that article looks like trouble with a shoulder injury.....IJS. I have shoulder issues as well, and that would kill my shoulder. I always tuck my elbows, powerlifting style.

And I definitely use my pecs in that position (elbows tucked).
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Tucking your elbows places more emphasis on your triceps and less on your pecs.
Its your overall form and setup hence why your shoulders take too much and not your pecs.
 
The Solution said:
Form is your problem thats why
your feeling too much shoulder than your not benching right and not activating your pecs

Read:

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nice simple read! going to use this next chest day. my chest today is beat up sooooo bad even with me trying to figure out whyi dont activate my pecs on incline i still get a massive pump with everything else. just hate seeing my chest stuck at the same number for a while and my lats grow like a weed
 
Had a bit of a rough gym outing today. Wasn't feeling my best and it showed in a couple lifts. Funny thing was I set a pr on tricep push downs so all in all just pushing through made the difference since that was my last exercise.
 
The Solution said:
Tucking your elbows places more emphasis on your triceps and less on your pecs. Its your overall form and setup hence why your shoulders take too much and not your pecs.
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Hmm, might have to try it. I've also been thinking about decline more and more.
 
Mperkins said:
nice simple read! going to use this next chest day. my chest today is beat up sooooo bad even with me trying to figure out whyi dont activate my pecs on incline i still get a massive pump with everything else. just hate seeing my chest stuck at the same number for a while and my lats grow like a weed
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Give this a try, bud. It works like a charm.

[video=youtube_share;ENcjNnwci4Q]http://youtu.be/ENcjNnwci4Q[/video]
 
breezy11 said:
Give this a try, bud. It works like a charm.

[video=youtube_share;ENcjNnwci4Q]http://youtu.be/ENcjNnwci4Q[/video]
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thanks brother! i hope you dont think im a noob for not working the bench that well. just been stuck at making my pecs grow and been trying to work on form lately.
 
Rarchib said:
Try out reverse grip BB or DB bench presses.. One of the better exercises imo for pectoral activation
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I've also read about reverse grip as well and am intrigued by it. A power lifter named John Phung swears by it.

I actually do use DBs from time to time and I definitely agree there. They also give you more latitude with regards to shoulder, IMO.
 
Mperkins said:
thanks brother! i hope you dont think im a noob for not working the bench that well. just been stuck at making my pecs grow and been trying to work on form lately.
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No problem! Not at all, man. I've been training for a long time and still occasionally add them with BB work. They help keep my mind-muscle connection strong as my chest fatigues.
 
The Solution said:
Decline is more of a limited ROM, decline wont stimulate the chest better than good form will. You should be able to activate your chest in any motion.
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I suppose it depends on your goals, then :) My goal is to get stronger and not aggravate my shoulder, so I will stick to the elbow tuck method :)
 
Another sick arm workout yesterday. week 2 of jay cutler's 8 week to mass.

Triceps Rope Pushdown: 3 warm-up sets of 10-12 reps
Close-Grip Bench Press: 2-3 sets of 10-12 reps
Machine Dip: 3 sets of 10-12 reps
Straight-Bar Pushdown: 3 sets of 10-12 reps
Lying Triceps Extension: 7 sets of 10-12 reps
30 seconds rest between sets
EZ-Bar Curl: 3-4 sets of 12-15 reps
Alternating Standing Dumbbell Curl: 3 sets of 10-12 reps
Dumbbell Spider Curl: 3 sets of 10 reps
One-Arm Preacher Curl: 3 sets of 10-12 reps
Reverse Curl: 3 sets of 10-12 reps

My arms is still pumped today!
 
Misfit28 said:
I suppose it depends on your goals, then :) My goal is to get stronger and not aggravate my shoulder, so I will stick to the elbow tuck method :)
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elbow tucking may aggravate the shoulders more than opening them up a bit
Has to deal with Form number and setup as far as shoulder issues go. its not about incline, flat, or decline.
 
hit a 10pound squat PR to a low box, slightly below parallel. felt really strong today, my legs are dead right now
 
cumminslifter said:
hit a 10pound squat PR to a low box, slightly below parallel. felt really strong today, my legs are dead right now
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hit another PR on Rack Deadlifts
435 x 5 (below kneecap)
Going to celebrate this weekend in pittsburgh
Handels Ice Cream, Fine Dining Mexican, and a run to Trader Joes since i dont have one where i live :)
 
Crushing my second cardio session and then some abs after. Then making some dinner and painting my living room. Self and house improvement.
 
The Solution said:
how much cardio are you doing??? Listen to this: Invalid Link Removed
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20min every morning fasted LISS, then tues, thurs sat,sun I do a second 20 in the afternoon. Mwf I lift in the afternoon.

I'll have to listen later but thanks for the link
 
The Solution said:
hit another PR on Rack Deadlifts
435 x 5 (below kneecap)
Going to celebrate this weekend in pittsburgh
Handels Ice Cream, Fine Dining Mexican, and a run to Trader Joes since i dont have one where i live :)
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trader joes>>>>> seriously the cheapest place in my town. plus they got gluten free oreos :)
 
The Solution said:
Oh man
Fasted cardio...

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He may prefer fasted LISS. As in this is how it works with his schedule. I know what you are trying to say though with the fasted cardio.

And I actually haven't performed LISS in, I have no idea how long. HIIT for me when I actually do do cardio.
 
The Solution said:
elbow tucking may aggravate the shoulders more than opening them up a bit Has to deal with Form number and setup as far as shoulder issues go. its not about incline, flat, or decline.
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Let's just leave it at the fact that I know my body better than you do :) Thanks for trying to help, though :)

Incline bothers my shoulder like hell.
 
Hit 135 lbs for 12 reps on DB press. Tryng to get my chest bigger (more proportional). My traps need some work too :(
 
Also, in for stack giveaway :)
 
Misfit28 said:
Let's just leave it at the fact that I know my body better than you do :) Thanks for trying to help, though :)

Incline bothers my shoulder like hell.
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Its called mechanics. not whos body is who. its how you set up and bench and activating the pecs
There is more carry over in an incline because its activates more medial delt
Its not knowing your body its knowing the human body period. your not changing anything from one human to another besides lifting the bar up and down in that individuals hand.
 
These...

[video=youtube;EHx1gYTA-Rw]http://www.youtube.com/watch?v=EHx1gYTA-Rw[/video]

[video=youtube;krvj3HgYlVc]http://www.youtube.com/watch?v=krvj3HgYlVc[/video]
 
The Solution said:
These... Invalid Link Removed Invalid Link Removed
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Doesn't Dave tell you to tuck your elbows? I ask because I have watched his vids and read a lot of his stuff.

I'm not trying to argue with you, but there are anatomical differences between people. It's one thing to understand human anatomy, and yet another to deny diversity of "mechanics" amongst all lifters.
 
Misfit28 said:
Doesn't Dave tell you to tuck your elbows? I ask because I have watched his vids and read a lot of his stuff.

I'm not trying to argue with you, but there are anatomical differences between people. It's one thing to understand human anatomy, and yet another to deny diversity of "mechanics" amongst all lifters.
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activating the pecs is going to be similar from person to person as dictated from article #1, feeling it in your shuolders more than your chest = a lack of pec activation and not utilizing the bench in the proper manner

PL's tuck their elbows more than BB's tuck their elbows. While PL's focus on weight, BB's focus more on appearance. There is a drastic difference in how BOTH approach lifting (one more power based, one more focus on their overall appearance). Regardless if you are not activating your pecs and feeling it more in your "Shoulders" that is because your not performing the bench correctly, and your using more of your other overlapping muscles compared to what you should be engaging because bench carries over onto your delts and triceps (more on your delts for incline) due to it being medial delt driven.
 
I've been steady tracking my calorie intake/macros for the past 2 weeks or so. I've also been slowly incorporating cardio into my routine. Just had a school renovated in my town with a brand new track and field. Will be adding some sprints in as well. I'm looking to get as athletic and conditioned as possible for this new year
 
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