Hey Ho lets go!!!

ch8mp1

my chest session on wednesday:

Flat bb Bench 85kg - 7, 6, 7
Inlcine bb Bench 75kg - 6, 6, 6
DB Flyes 21.5kg 8, 6, 6, 6

My Back/bicep session on thurs

Pull ups +5.5kg - 6, 6, 6 + 1 set BW 7
Bent over BB Rows 75kg - 8, 8, 8
Deadlift 136kg - 6, 6, 6

BB preacher curl 40 kg - 7, 6, 6
hammer curl 21kg - 7, 7, 7
concentration curl 19 kg - 7, 7, 7

Decided to put triceps in with shoulders instead of chest. Any ideas if this is still ok? Because i know you guys mentioned issues about recovery etc. The fact that my deadlift is so light is extremely depressing!!!!

I am doing the same technique on my deadlift as cal does on his video where he beasts 200kg. IS this the right one i should be doing on my back day?

Also on my chest day, is it much worth me doing flyes? Would it not be better to put in another compound movement like a db press and then start flyes when i actually grow some muscle.

Also, is 9/10 sets enough/too much/too little?

P.S really looking forward to legs day, as i have NEVER squated before!!! Should be fun!

crazycal1

drop me your email bud and i`ll send you a very good e book on form-
theres several pages on squat technique

(dudes it not brawn,but it is the authors book on form !)

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

ch8mp1

Thanks a lot mate!!

crazycal1

personally i`d wouldnt bother doing isolation exercises...(dips are better than flyes for example)
yet again i`m in a minority there tho lol

no probs bud.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

ch8mp1

Shoulders/triceps

BB Press 65kg - 6, 6, 6
DB press 26kg - 9, 8, 6
Sitting Lat raises 11kg - 8, 8, 8

Close grip press - 70kg 6, 6, 6
Rope Pull Down 31kg - 10, 9, 8
Over head Rope pull down 31kg - 9, 9, 9

I hate it when your lifting weights that are waaaaaaaaaaaay behind your best lifts!! FRUSTRATION!!!!

ch8mp1

Legs today, should be fun. I have a feeling that i am going to be swore tomorrow!!!!

ch8mp1

Yo,

Sundays leg session with it being the first time i've ever squated and lunged i simply did light weights and went throught the motions. But still woke up the next day aching. I have seriously neglected my legs!!!!

Wednesdays session: chest

BB Bench press 86kg - 7, 6, 6
inlince BB bench press 76kg - 7, 7, 6
Flat DB Press 31kg - 6, 6, 6

I cut the flyes out and i'm just going to try and stay with compound exercises for a while.

Ali M

Hi ch8amp, i see your doing BB flat press then DB flat press and same with shoulders BB press then DB press. I fail to see the benefit of both. Usually bodybuilders will choose one or the other as its a persoanl thing. i.e. ill do flat BB bench press DB inclines press and DB fly's. Seems to me your doing the same excercise again.

dont worry about the weight your lifting as its the intensity that counts, i very rarley do my heaviest lifts, i just concentrate on quality and intensity. Chest still hurting from Monday.

ch8mp1

just experimenting with the chest, I no what you mean with the shoulder session thought. But what else could i do to keep it compound?