Decided to do a shock training for my chest tomorrow...

[Stonecold54]

...its still the weakest part of my body (at least I consider it the weakest). so tomorrow its gonna get a kick in the ass. these are the types of things that I can up the volume and intensity on a SHORT-term basis and not worry about the long term affects since its just a burst. so here is my proposed workout (see how much I get through and it will only work if people stay off my damn equipment, lol)

warmup will be crossovers 2 sets and 1 set smith incline press.
Real workout
2 sets DB flat fly
1st set 50 x 2 DB's
2nd set 55 x 2 DB's 30 second rest in between set
2 sets Close-grip Smith Incline Press (not sure off hand the weight for this one, have to look in my log) and only 1 min rest from fly's
1st set ~130
2nd set ~140 (both these sets will be well below normal Time under tension but that is okay with the increase in volume, added to the fact that I normally do shoulders first in my workout I will relatively fresh still)
1 set Machine Flyes
These are done JREP (copyrighted = www.exercisecertification.com) 1/2 style (not sure how many have read about this). basically the first part of the set is the top half of the motion to failure, followed by going to failure on the bottom half of the motion (this intensity variable is great, you can do 1/3rds as well will long range of motion movements). anyway...
1st set ~130 (again not positive on weight but I will adjust it when I come home from the workout)
1 set Incline DB press
1st set- 55 x 2 (I am choosing a light weight for these so I can do an extended Time under Tension set hopefully around 1:30 or longer, might be to burnt out at this point)

and that will be it...usually I do 3 sets for chest so this will double my volume as well increase my intensity in the alloted time for the workout and my rest inbetween will be cut in half. I will probably finish up with just one movement each for shoulders and triceps (most likely side lateral holds with dumbbells, and some sort of push down for triceps, since they will be fried from the pushing of the chest exercises.

[THE BOUNCER]

sounds like a nice kick in the ass. your chest will be damn sore the next day.

[Stonecold54]

Originally Posted by THE BOUNCER

sounds like a nice kick in the ass. your chest will be damn sore the next day.

man I hope so. I Have the worst time contracting my chest in the top position so I need to scrape every ounce out of a workout that I can.

[THE BOUNCER]

Originally Posted by Stonecold54

man I hope so. I Have the worst time contracting my chest in the top position so I need to scrape every ounce out of a workout that I can.

you have to squeeze the chest at the top just like you are flexing. i see some people trying to "push" the chest at the top. flex it.

[Stonecold54]

Originally Posted by THE BOUNCER

you have to squeeze the chest at the top just like you are flexing. i see some people trying to "push" the chest at the top. flex it.

I will try that and when I get the maximum flex I will grunt out the word "BOUNCER"

[rado]

Originally Posted by THE BOUNCER

sounds like a nice kick in the ass. your chest will be damn sore the next day.

Well maybe it'll put some size on his chest for once

[WonderWoman]

when doing your CGBP on the smith, try to come down real close scraping at the chin, hitting the point where your clavicles meet... and pause for a sec, then explode. I do them this way and my upper chest is coming in pretty thick, lol.

[NYCmitch25]

sounds great! what are you going to do after this warmup routine?

[THE BOUNCER]

Originally Posted by NYCmitch25

sounds great! what are you going to do after this warmup routine?

[Stonecold54]

Originally Posted by NYCmitch25

sounds great! what are you going to do after this warmup routine?

like bouncer says come train with me and you can talk all the shit you want.

[Stonecold54]

Originally Posted by WonderWoman

when doing your CGBP on the smith, try to come down real close scraping at the chin, hitting the point where your clavicles meet... and pause for a sec, then explode. I do them this way and my upper chest is coming in pretty thick, lol.

I do that motion but I don't explode in any exercise. I control the weight the entire way up and down. exploding only causes momentum to take over hence less muscle fiber recruitment throughout the movement.

[Stonecold54]

well anyway on my workout...it didn't start well because I forgot my finger stopwatch so there goes all my times and rest in between. but I did my DB flyes, and both sets felt good. My incline smith press were a little weak, I didn't get much sleep overnight so that might have held me up. then when I got to machine flyes, I had a weird thing happen. my right chest muscle wouldn't contract. I couldn't get a contraction out of it. my left was taking over the whole weight so I cut those short (I will start with those next). and I finished with my incline DB press. it to was to short of a set, my shoulders were actually burnt a bit. I finished with db side lateral holds and then overhead DB extentsions for triceps (I love this move). the funny part is my triceps got a better workout then anything else. but I have to admit its only been about 12 hours and my whole chest is sore so I am sure I hit it better than I think and I am just being critical of myself. but we shall see. I plan on doing another of these next week but will change up the exercises.

[Stonecold54]

Did my second intensity variable chest workout this morning. I started with cybex machine flyes this time as last time I couldn't contract my chest muscle when putting other movements first. so this was my progression
Cybex machine flye 150 10/7 Jrep set
160 5/3
Flat bench DB flye 50 x 2 :58 TUT
Incline Smith machine press (close grip) 110 1:09 TUT
120 :51 TUT
Incline DB Press 55 x 2 6 reps :46 TUT

I liked this sequence better with the isolation all put first and then compound. I felt a much better pump and I could push each set. I finished with a few sets of laterals and a drop set of tricep one arm pushdowns.

[THE BOUNCER]

stone, you train at like 5am or some shit? i dont know how anyone can do that. especially in winter. i tried it a few times, the whole feeling was off.

[The_Grinder]

Originally Posted by THE BOUNCER

stone, you train at like 5am or some shit? i dont know how anyone can do that. especially in winter. i tried it a few times, the whole feeling was off.

I tried my leg routine at 6AM last week when I usually do it at about noon. didnt work at all. I was squatting like 20 lbs less and still couldnt hit the reps I normally do.

[Stonecold54]

Originally Posted by THE BOUNCER

stone, you train at like 5am or some shit? i dont know how anyone can do that. especially in winter. i tried it a few times, the whole feeling was off.

yeah its my only time I can, I have too much stuff to do in the afternoon, plus I hate people and there aren't any at the gym in the morning

[THE BOUNCER]

my body just aint ready to train at that time.

[Stonecold54]

Originally Posted by THE BOUNCER

my body just aint ready to train at that time.

if I had a second shift job I would love to train around 10 in the morning but I never will have that oppurtunity (unless I actually owned a gym).

[THE BOUNCER]

find the time to respond to a pm. faggot.

[Stonecold54]

Originally Posted by THE BOUNCER

find the time to respond to a pm. faggot.

yeah yeah. i am going out shopping but I will get back to you when my secretary gets in

[rado]

Originally Posted by THE BOUNCER

stone, you train at like 5am or some shit? i dont know how anyone can do that. especially in winter. i tried it a few times, the whole feeling was off.

Well he's up all night walking around naked taking pics of himself...So might as well let his load off at the gym....