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  1. #21
    Moderator OptikaNET's Avatar
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    Any "bulk" I have on my chest is all in the lower part of the pectorals, making my chest look like a ski slope!!! Anything that helps round out the upper portion of the chest is important to me, so the activation of the upper chest and the front of the deltoids will hopefully help with the shape of my upper chest.

    For these reasons I always planned to include Arnold Press, but I knew from past experience that I wouldn't be able to lift much weight so I was hoping to build up to it with the Shoulder Press Machine. Still, the transition does come as a shock to the system!!! (And to the ego...!!!)

    Kind Regards
    Dave

  2. #22
    I Am JEFIT Legend Deviation's Avatar
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    Indeed. The best way to get better at something is to do it. Who cares what weight you're lifting as long as you're progressing and hitting your goals.
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  3. #23
    Moderator OptikaNET's Avatar
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    Really having problems with motivation at the moment. I'm just about managing to get my weekly chest workout done but very little else.

    I did dig over my garden earlier in the week, so that kind of counts...

    On the subject of Chest Workouts...

    Thursday 26th April 2012
    Chest Day

    Cycle to and from the gym (25 mins, 4 Miles x2)
    Warm-Up: 5 Mins Rowing

    Dumbell Bench Press (Flat): 26Kg x 12, 26Kg x 12, 26Kg x 10, 26Kg x 8
    Previous: 24Kg x 12, 24Kg x 12, 22Kg x 12, 22Kg x 8

    Supersetted With

    Dumbell Flyes (Flat): 18Kg x 12, 18Kg x 12, 18Kg x 10, 18Kg x 8
    Previous: 18Kg x 12, 18Kg x 8, 16Kg x 10, 16Kg x 8

    Dumbell Bench Press (Incline): 18Kg x 12, 18Kg x 10, 18Kg x 10, 18Kg x 10
    Previous: 16Kg x 11, 16Kg x 12, 16Kg x 10, 16Kg x 7

    Dumbell Flyes (Incline): 16Kg x 12, 16Kg x 9, 14Kg x 10, 14Kg x8
    Previous: 14Kg x 12, 14Kg x 9, 12Kg x 12, 12Kg x12

    Assisted Chest Dips Machine: 35Kg x 12, 35Kg x 12, 35Kg x 12, 35Kg x 12 (Bodyweight -36Kg)
    Previous: 30Kg x 12, 35Kg x 12, 35Kg x 10, 35Kg x 12 (BW -41/-36Kg)


    I got a great pump from this, but I really felt that it didn't go well as an exercise day, although - when I look at it - I did increase all the weights. I think, because this is getting really heavy for me now (and I'm still having wrist problems) I felt the form had suffered a bit, and I wasn't making the 4x12rep volume. Perhaps I should stick at these weights for a week and raise the volume a bit? What does anybody else think?

    Also I had a meeting with Manchester Police about the "Naked Bike Ride" which I organise, and I had to cycle to a Psychotherapy Assessment so there was an additional 40 minutes cycling in there today. And, being a Thursday, I also went swimming in the Evening!

    On the bad side, McDonalds summoned me (Twice!!!) and I also had a steak sandwich!!! So 300 calories over my budget today. Conversely, at least the protein was high.

    I had a protein bar at the gym which, for reasons best known to them, they have now decided to keep in the fridge with the sports drinks. As a result it had set rock hard and was almost impossible to eat!!! I am now expecting to end up with jaw-muscles six inches proud of my face!!! I'm going to end up looking like a hamster!!!

    Kind Regards
    Dave
    Last edited by OptikaNET; 05-22-2012 at 12:54 PM.

  4. #24
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by OptikaNET View Post
    I got a great pump from this, but I really felt that it didn't go well as an exercise day, although - when I look at it - I did increase all the weights. I think, because this is getting really heavy for me now (and I'm still having wrist problems) I felt the form had suffered a bit, and I wasn't making the 4x12rep volume. Perhaps I should stick at these weights for a week and raise the volume a bit? What does anybody else think?
    If you're still having wrist issues, drop the dips. I was doing bench dips (a bit different) and they really aggravated my wrists. Supplement with another exercise if need be.

    If you're not making the reps, keep the weight the same for a week and see what happens. Really the important part is that you meet whatever goal you've set with your training.

    Also I had a meeting with Manchester Police about the "Naked Bike Ride" which I organise, and I had to cycle to a Psychotherapy Assessment so there was an additional 40 minutes cycling in there today. And, being a Thursday, I also went swimming in the Evening!
    Were they making sure you were crazy?
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  5. #25
    Moderator OptikaNET's Avatar
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    Quote Originally Posted by Deviation View Post
    If you're still having wrist issues, drop the dips. I was doing bench dips (a bit different) and they really aggravated my wrists. Supplement with another exercise if need be.
    Hmmmm... I'm rubbish at dips (hence the dips are "assisted"), but they are a compound exercise so it seems important to keep them? Conversely they are at the end of the routine, so shouldn't affect the performance of the other exercises in the routine. Additionally, the only way to strengthen the wrists is to perform the stuff that I have trouble with!!! My main wrist issues are with flat (or on alternative day, decline) Bench Press as that is when I'm using the heaviest weights!!!

    I do tend to use dips as a "finishing off" exercise. But, like pressups (pushups), it's an exercise that people think I should be able to do, but which I'm actually very rubbish at!!!

    If you're not making the reps, keep the weight the same for a week and see what happens. Really the important part is that you meet whatever goal you've set with your training.
    There's a lot been written on this forum recently about "making gains every week" and "Always increasing the weight" - I think, personally, that taking a week to "consolidate" your work can be beneficial sometimes - as long as you don't (as I have a tendency to) use it as an excuse to "get stuck"!!!


    Were they making sure you were crazy?
    I think that ship has sailed...

    Kind Regards
    Dave

  6. #26
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by OptikaNET View Post
    Hmmmm... I'm rubbish at dips (hence the dips are "assisted"), but they are a compound exercise so it seems important to keep them? Conversely they are at the end of the routine, so shouldn't affect the performance of the other exercises in the routine. Additionally, the only way to strengthen the wrists is to perform the stuff that I have trouble with!!! My main wrist issues are with flat (or on alternative day, decline) Bench Press as that is when I'm using the heaviest weights!!!
    If that's the case, then you need to look at how you're holding your wrists doing those exercises. If they are truly too weak to handle the weight, add some wrist curls in (or other forearm targeted exercises).

    There's a lot been written on this forum recently about "making gains every week" and "Always increasing the weight" - I think, personally, that taking a week to "consolidate" your work can be beneficial sometimes - as long as you don't (as I have a tendency to) use it as an excuse to "get stuck"!!!
    Except that the other part of the "making gains" argument is when you stall or fail, you reset to the previous weight. So yes, that is important.
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  7. #27
    Moderator OptikaNET's Avatar
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    Quote Originally Posted by Deviation View Post
    If that's the case, then you need to look at how you're holding your wrists doing those exercises. If they are truly too weak to handle the weight, add some wrist curls in (or other forearm targeted exercises).
    I specifically do a Forearms workout on arms days because I need to develop this strength for Pole as well. I've spoken to the trainers at the gym as to what I could do to improve wrist strength (as opposed to grip strength or stability strength etc) and the only thing that has been suggested is Pressups-on-Fists. I don't currently do these (as Pressups of any kind are very difficult for me) but perhaps I need to find a way to add them to my repertoire...

    ]Except that the other part of the "making gains" argument is when you stall or fail, you reset to the previous weight. So yes, that is important.
    I think I said I was going to stick on my previous weight last time I did this. What complicates things a little is that I alternate between two Chest routines, so I have a reasonable expectation of "having improved" between one workout and the next time I do the same workout.

    In this case I'd worked with the 26Kg Dumbells on Decline Bench Press quite effectively, so I thought I'd be okay with them on the flat press...

    Maybe it was just an "off day" (although, as I've said, the weights stayed quite high).

    Well, when I do the "Alternate" day, I'll stick with last time's weights and see how that goes. If it goes well I'll see if I can increment again on this routine...

    Mind you; next available weight would be a pair of 28Kg Dumbells and I'm a bit scared about that!!! How people in my gym do incline chest press with a pair of 50kg dumbells I'll never know...

    Kind Regards
    Dave

  8. #28
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by OptikaNET View Post
    Mind you; next available weight would be a pair of 28Kg Dumbells and I'm a bit scared about that!!! How people in my gym do incline chest press with a pair of 50kg dumbells I'll never know...
    You'll be there eventually. Just have to be dedicated and not skip out on sessions.
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  9. #29
    Experienced Member Chibuike's Avatar
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    Keep us posted on your progress!

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  10. #30
    Moderator OptikaNET's Avatar
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    I've just done shoulders and back but I'm away from home (and my laptop) just now so can't post my workout.


    Had trouble putting a t-shirt on a little while ago, was a little tight across the shoulders...

    Good sign I think...

    Kind Regards
    Dave

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