a_welch503 WORKOUT JOURNAL

[Firehawk]

I dont understand your bench press routine...

[.V.]

I do flat, incline, and decline bench press to hit the chest from all angles.

On the flat bench press, I was going for 6x3 but didn't have the strength so I had to just go to failure on sets 4, 5, and 6.

I'm open to suggestions for a better way that isn't too complicated, involve a power rack or spotters, or get me hurt.

[Firehawk]

It's not necessary to do all 3 of those exercises. That's crazy volume. You aren't really hitting the muscle a "different way" anyways. That's a myth man. After doing flat, your shoulders are fried. Then you do incline which makes it worse, then decline which is almost all front delt and hardly any chest. Be thankful that you don't have a shoudler problem.

What do you mean you didn't have the strength to do a 6 x 3? You are supposed to start light and work up. Are you eating a restricted diet? You won't go far on any routine without eating properly for gains. Most everything you do while on a restricted diet will let you make gains but slowly. I found that out myself.

You're better off doing a flat BB press, then do DB flat press on a SLIGHT incline bench.

[.V.]

I don't do DB bench work anymore. Remember the broken ribs? My warmup is light 50% then 60%. Then acclimation is 90% - then to the working sets. I just gave out this time.

And the declines are because I don't have a dip station in my gym. So I do decline bench press. Actually from watching other people who do them, declines are a pretty good mass builder - especially for the lower part of the chest. Who wants to look like some of those BB's who neglect the lower part of the chest and have this huge slab of muscle with a nipple on the bottom of it - makes them look like old ladies with saggy boobs. Now some decline work to even things up makes the look much more balanced.

[.V.]

08-21-2005

Arms
BB Curls..........................135x3x3
Skull Crushers..............115x6 singles
Skull Crushers....................110x3x3
Alternating DB Curls...............62.5x3
...................................62.5x2
.....................................60x3
Tricep Cable Pressdown............120x3x3
Concentration Curl...............57.5x3x3
Lying one arm tricep extension.....40x3x3

Cardio
Run......2 miles
Walk.....6 miles

Diet
M1.....4.5 oz top round steak, 2 eggs
M2.....PWO Protein/dextrose/creatine shake
M3.....Chicken breast on salad
M4.....The other 4.5 oz of the steak with broccoli
M5.....PWO Protein/dextrose/creatine shake
M6.....1 serving of low carb spaghetti with meat sauce

Comments
Cut the volume to a 3x3 routine today. 115 on skull crushers was just too heavy to do for reps, so I did singles then got my reps with 110. Perhaps I can get some reps with it next week. Those 5 lb increases on dumbell work are getting pretty hard to come by too, had to only go up 2.5 lb for the increases today. I suspect that by next week, I'll be back to 6x3 or as close to it as I can get. I was thinking that the volume was too high, then something was pointed out to me and then verified by the measuring tape. I won't say more until the 25th, official measuring day and body comp analysis...but the 6x3 has done something I thought wasn't possible - especially while cutting.

[Firehawk]

Originally Posted by a_welch503

I don't do DB bench work anymore. Remember the broken ribs? My warmup is light 50% then 60%. Then acclimation is 90% - then to the working sets. I just gave out this time.

And the declines are because I don't have a dip station in my gym. So I do decline bench press. Actually from watching other people who do them, declines are a pretty good mass builder - especially for the lower part of the chest. Who wants to look like some of those BB's who neglect the lower part of the chest and have this huge slab of muscle with a nipple on the bottom of it - makes them look like old ladies with saggy boobs. Now some decline work to even things up makes the look much more balanced.

Again, that's a myth Andy. Your pec is your pec. If you dont want your nipple folding over underneath, then drop the fat. You aren't working a certain part of your pec by doing declines as opposed to flat bench.

Two pressing movements maximum on chest day. Floor presses is another good one.

[gcs118]

I'm gonna agree with Firehawk on this one. Also, about the declines, I've heard they are the ones to give you saggy man boobs lol, not the other way around (yes, myth, I KNOW ).

[.V.]

08-23-2005

Shoulders
Shrug (R)........275x3x3
Shrug (F)........275x3x3
Mil Press........120x3x3
Upright Row......135x3x3
DB Mil Press......50x2x3
..................50x1x2

Diet
M1.....2oz sausage, 2 eggs
M2.....PWO Protein/Dextrose/Creatine Shake
M3.....Chicken breast on salad
M4.....Tuna on salad
Planned
M5.....Tuna on salad
M6.....Bedtime protein shake

Comments
Still happy with results, I was told today by my wife (who was against my cutting and said, don't lose weight - nothing should be small on a man) that I was looking good. My MD friend who gives me nutrition and lifting advice told me that I was looking bigger (does that happen on a cut?).

I'm definitely stronger. 120 MP was so much easier than 115 was last week. I'm finishing this week with 3x3 because I need the rest then right back to 6x3 - I like those results.

Body comp and full measurements will be done on thursday - One year 11 months from the day I was too heavy and fat to pick my self up off of the floor. Pics will be taken. Then on the 2 year anniversary the cut should be over, more pics will be taken, body comp re-calculated, and all pics with measurements will be posted.

[threenorns]

yes, definitely you can look biggert on a cut - your muscles are standing out more. got pics?

[maverick]

Do you have complete before and after pics? Like from the very beginning 2 years ago to now? I hope so man, you'll be instantly put in DF's Hall of Motivation!

[.V.]

I've got a pic from 275lb, 175lb, and then one from day 1 of this cut, one coming thursday, and one again on the 25th of sept.

Don't ever expect any mavericesque pics though. As a former 300 pounder, when I get my BF down low enough, there is saggy skin that I haven't filled with muscle yet. Especially on the abs.

And don't expect toddlike pics either, I don't have nearly enough mass for that.

[threenorns]

i'll settle for a posing thong.....

[.V.]

Originally Posted by threenorns

i'll settle for a posing thong.....

Not likely.

[maverick]

Originally Posted by a_welch503

Don't ever expect any mavericesque pics though.

That is beyond being too modest. You have cut yourself in half! You have went from wheelchair-bound to an enviable level of physical fitness. I was on a cut for 12 weeks and I was spent by the end. You've been going for 2 years, give yourself some credit. I've said before that I am much more impressed by someone who is able to control their demons and go from obese to fit than I am someone like me who went from average to fit. It shows remarkable determination and allows people to see that its never too late to turn things around.

[.V.]

Thanks maverick, that's very kind. However, there is something to be said about the person who let themselves get into that kind of shape to start with. And what is to be said isn't good.