Back in the gym.. for good this time!

[Rampage1]

Today:

Incline Bench press: 10x60kg, 9 x 60kg, 2 and a half reps x 70kg

Flat Bench: 2 x 70kg

Dips: 12 x bodyweight (x3)

Lateral Raises: 15 x 5kg , 15, 5kg , 18 x 5kg

Dumbell Flyes: 10 x 5kg, 5 x 10kg

All in all very pleased with todays progress. Last week I could only do 5 reps of 60 kg incline and today I was able to do 10 reps and even budge the 70kg 2 1/2 times. I think I will concentrate on the incline bench as opposed to flat from now on as my numbers were very encouraging this week on it. I will only do one set with a heavy weight with flat bench each week to keep strength on it up.

 

[Quiksilver]

Don't neglect the flat bench! I did that for months and months and regretted it. You're already focusing more on the Incline Bench by doing it first in the workout when you have the most energy.

Also, what's with the 2.5 reps and 2 reps? Choose a weight that you can crank out 5 reps of, then keep microloading the bar.

If I was benching 100kgs, my rep scheme would look like this:

warmup - 10xbar(20kgs)
warmup - 5x40kgs
warmup - 2x60kgs
warmup - 1x80kgs
warmup - 1x90kgs
workset - 5x100kgs
workset - 5x100kgs

Good work anyways, keep it up

 

[Rampage1]

Unfortunately I could only do 2 reps and 2 1/2 reps because at my home gym we only have 5kg 10kg and 15kg plates so therefore I have to jump 10kg every time I need to go up in weight however, this is only for a few more weeks until I get back to uni where I get access to a great gym!

And as for the neglecting of flat bench, I am not completely neglecting it, but I have read many times that it is the most overrated exercise on the planet and that incline is better! not true?

 

[Quiksilver]

Well, the incline press does build muscle more effectively than flat bench and has a lot less risk involved. There are a host of shoulder problems that people seem to get with the flat bench.

That being said, if you want a strong chest I wouldn't neglect it by any means. Sure you might be able to get away with not doing the flat press with a program that includes incline & dips, but look at it this way instead: the stronger you are at the flat press, the stronger you will be at the incline press.

Are you looking primarily to build muscle or strength in your chest?

--

As for your home bench, if you have a weigh scale, measure out 2.5kgs of something and put it in a plastic bag. Then tie the bags to each end of the bar I think kerpal knows more about ghetto workouts than I do, using sandbags and all that, but its not hard to improvise. It doesn't really matter though if you're getting into a real gym in a few weeks.

 

[Rampage1]

My main goal is muscle, but I would like to to be strong too! Thats why I intend to still do a heavy set once a week with it to keep the strength on it up!

Thanks for the info anyway dude, I will certainly take it into consideration!

 

[MrS]

Do both, rampage, inclines are better for building the chest, flat bench is somewhat better for triceps.

 

[Rampage1]

Yesterday:

Deadlift day:


After warmups
85kg x 6, 85kg x 6, 90kg x 5

Just a quick deadlifts session. Happy enough just

 

[Rampage1]

Military Press: 9x 40kg, 8 x 40kg, 7 x 40kg , 12 x 30kg

Skull Crushers: 20kg x 12 x 2

Dips 12 x bodyweight

Cable Pulldowns: 25kg x 18

Again, I improved since last week moving from 37.5kg of 8 reps to 40kg of 9 reps!!! Happy enough. Also, I have been speaking to Iron Addict and he thinks my routine is fine for now, however he said that when I go back to university and get access to a better gym I should start his 'Simple Power Based Routine'! I'm looking forward to that!

 

[Rampage1]

Lat Pulldowns: 12 x 40kg, 10 x 50kg, 10 x 50kg

Sitting Down Cable Rows: 12 x 50kg, 10 x 55kg, 10 x 55kg

Standing Bicep Curels: 14 x 30kg, 12 x 35kg

Standing bicep 21's: 15kg x 21

Happy with today. I only done 2 exercises on back as I have started to think that by having a deadlift day I would be doing more than necessary. I increased my lifts this week nonetheless which was my main aim so I am happy

Hopefully I will get my numbers up by January... I have finally realised that it is impossible to be big without being a strong!

 

[Rampage1]

MOTHERFUC*KER!!!!

Not happy today at all.

Incline Bench: 60kg x 10, 60 kg x 8, 70kg x 1

Dips bodyweight plus 10kg x 10, x 10, x8

I am very pissed with my incline progress this week. Or should I say lack of progress. I was definitely weaker this week on this exercise and am completely pissed. On a plus note I moved up to weighted dips of 10kg

 

[Rampage1]

Today

Deadlifts: 95kg x 5 x 3

This seems like a really short workout, but it was ****ing intense and I am more tired from it than from any other of my workouts...ever

 

[Rampage1]

Since im bored I will post up my diet for the day. To be honest it was pretty lousy with little food because I couldn't be bothred eating, here goes:

In orders:

-Fry made by mum; 2 sausages 2 bacon 2 eggs and beans, with a pint of milk

-3 scoops of whey protein withfull fat milk

-100g of peanuts

-4oz chicken breast, chicken and ham pie and regular serving of potatoes with a pint of milk

-pint of juice with teaspoon of glutamin (during workout)

-Cereral bar and 3 sccops of whey with milk

-one scoop of whey in water and teaspoon of glutamine

 

[Rampage1]

Standing Military Press: 40kg x 9, 45kg x 4 45kg x 5

SkullCrushers: 20kg x 15, 25kg x 13, 25kg x 13

Bench Dips: 13 x bodyweight + 10kg, 12 x bodyweight + 10kg

 

[Quiksilver]

Why aren't you working lower body? All I see is chest/back work.

 

[Rampage1]

the best I can do for my lower body is deadlifts.. I simply don't have the facilities at home for squats, except smith machine squats which I won't do as they hurt my already bad knees. I also don't care about my calves or minor leg muscles as they are already much more muscular than my upper body naturally. Only 2 weeks until I can squat again when first semester of uni starts!

 

[Rampage1]

Lat Pulldown: 12 x 50kg, 10 x 55kg, 10 x 55kg

Sitting Cable Rows: 12 x 55kg, 10 x 60kg, 10 x 60kg

Standing Bicep Curls: 10 x 40kg, 7 x 40kg

21's Bicep Curls superset

 

[Rampage1]

Incline Benchpress: 65kg x 7, 65kg x 7, 65kg x 7

Dips: 5 x bodyweight + 15kg (x 3)

This week instead of trying 70kg like last week I attached 2.5kg on each side by putting the equivalent weight on each side attached to plastic bags! Thanks for the tip Quiksilver!

This was really necessary as I really needed to move up n weight but the 10kg jump was just too much! The dips were very hard with that weight but I was still able to do 5 reps of each set, next week I will stay at the same weight but try to get more reps!

 

[Rampage1]

Todays Diet:

9 oz chicken in Tortilla Wrap: 72g protein

3 scoops of whey plus whole milk: 70g protein

7 oz chicken plus white bread: 56g protein

3 scoops of whey plus milk: 70g protein

8 oz chicken with chilli sauce plus large glass of milk: 70g protein

1 scoop of whey in water with glutamine: 25g protein

Also, I had one bag of peanuts as well which added a further 10g or so of protein and some more calories.

I am not sure how many calories this was but it weighed up to about 370g protein, which is certainly a sufficient amount.. I also cooked the chickens in olive oil and had a pint of lemonade and blackcurrent also. Does anyone know how many calories this is? Is is enough to build muscle? I also had chilli sauce over the chicken on 2 meals, which contains a large amount of carbs

 

[Rampage1]

Deadlift day :rockon:

Deadlifts: 100kg x 7, 100kg x 6, 100kg x 7

Today went well
Needless to say I upped my weight by 5kgs than last week and did even more reps too, happy enough about that

It might be something to do with this new creatine I tried today. I went in to buy some normal mono for the first time but the pharmacist gave me some free samples of 'dymatize expand' with cee in it, although I may actually have pissed it out because after I took it I couldn't stop pissing :crazy:

Anyways, I intend to start the mono after these free samples run out. I am probably just talking to myself as nobody seems to respond, but I will continue posting anyways as it helps keep track of my numbers and what I need to improve on

 

[Quagmire911]

We are reading, keep at it.