ericliddell Posted November 28, 2012 Share Posted November 28, 2012 Well lets just dive right in... I'm gonna wing it and type whatever comes to mind. hight - 5'7 (same as yesterday) =Pweight - 133lbsHealth(1-10) about a 7. Stuffy nose today, low energy, right shoulder sore.mood: pissy workout 10am - no food chest-------flat bench dumbell presses 15lbx20 reps(warm up clicky shoulder joint)20lbx1225lbx830lbx3 (failure) incline smith press (bar)35lbx20, 55lbx12,75lbx6 (fail)85lbx3(fail) flatbench Pullovers (ribcage expansion) - deep held breath durring movement.30lbsx630lbsx630lbsx630lbsx5 fail flat bench flys-----------------15lbx1015lbx1015lbx1015lbx10 pec deck20lbsx1540lbsx1040lbsx1040lbsx10 abs-----------flatbench crunches 30repsx4setfeet together jackknives on flatbench 30repsx4 setpully rope pulldowns kneeling on floor 70lbx15repsx4set first meal------------noon - medium Pho' Chay (vegan Pho noodle soup with tofu and veggies) no corn planning on a bike ride at the beach later today before next meal at 5. Link to comment Share on other sites More sharing options...
ericliddell Posted December 3, 2012 Author Share Posted December 3, 2012 12/2/2012-sunday After reading an article by Robert I think my problem is too much isolation excersizes and not enuff heavy compoud work. So I'm starting new... throwing out concentration curls and going back to a basic mass building full body compound momement routine. hight - 5'7 same as yesterday. hey now!weight - 133lbshealth - (1-10) 9 today, feel pretty good (sore shoulder is doing better after rest and deep tissue) 10AM - workout (Fasted state, no food) Squats - smith machine20xbar(35lbs)10x85 (25s)5x105(35s)3x125(45s) struggle but made the last rep3x125(45s) struggle but made the last rep Bent over rows20xbar(45lbs)10x85lbs(25s)6x115lbs(35s)4x135(45s)12x85(25s) rep out Flat bench smith press (chest - my weakest bodypart)20x35lbs(bar) - trying to find correct position and range to isolate chest. I tend to feel all benching in my front delts/tris.10x55lbs8x65lbs6x75lbs2x85lbs - fail2x85lbs - fail (I have never felt so freakin weak and a puss in all my life. embarrasing.)12x65 rep out shrugs12x135lbs12x135lbs12x135lbs12x135lbs deadliftsskipped these as I was feeling queezy after squats pully rope pulldown crunches20x60lbs15x7015x7015x70 core twists holding plate40x25lbs40x25lbs40x25lbs40x25lbs no cardio today. after legs I felt queezy. Next day I have soreness everywhere except chest. damn it! I can not for the life of me find a way to isolate my chest from my shoulders in pressing movments. Its all front delts and tris when I bench. Am I doomed to a life of pec deck and flys to feel ANYTHING in my pecs? #$%&*&^$#$^!!!! Link to comment Share on other sites More sharing options...
mrbear666 Posted December 3, 2012 Share Posted December 3, 2012 hey Eric, try doing some sets of pec dec or dumbell flyes before your benching just 2-3 good sets, that will tire your chest muscles out a little because they have been isolated, so they'll have to work harder when you get to bench press, its called pre-exhaustion. also a regular bench press would be better than a smith machine press if you have acces to one......but i understand the smith machine if you dont have a spotter! regards mike Link to comment Share on other sites More sharing options...
ericliddell Posted December 3, 2012 Author Share Posted December 3, 2012 Thanks for the tip Mike, Ok, I'll try the pec deck first next time, thats not a bad idea. You guessed right about the smith, I don't have a spotter and I go to failure on bench so the smith works good for that. When i fail I can shimmy out from under the bar. lol! On another note, the compound movements yesterday worked great. I'm so sore today I can barley walk to the fridge. hahaha Link to comment Share on other sites More sharing options...
mrbear666 Posted December 3, 2012 Share Posted December 3, 2012 no worries mate, pre exhaust is a good way of training! it can feel weird tho when you dont feel tired but the bar feels twice as heavy as it normally does! hahaha the big exercises really do make a mess of you for a couple of days dont they! i love the sore legs after a squat day, good luck next workout! Link to comment Share on other sites More sharing options...
C.O. Posted January 30, 2013 Share Posted January 30, 2013 Eric, how have things been going for you lately? Haven't seen you post for a little while. -Dylan Link to comment Share on other sites More sharing options...
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