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Is this too much on the chest in 1 session? And is this enough overall in 1 week!?


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CitizenKane

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Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 18 January 2012 22:44 (permalink)
DeNiro

Okay I see you started with Push Pull, and legs + Shoulders

 
Indeed I did. And you know what else? I didn't have a f.ucking clue what I was doing/talking about when that journal was started! It was nearly 3 years ago. I have learned a lot since then. And suffice it to say, my answer has not changed... the routine Bollard has suggested above is ideal :)
JOURNAL
 
I'm tougher than leather, I'm smoother than suede,
Always never broke 'cos I'm usually paid.

 
#21
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    DeNiro

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    Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 18 January 2012 23:04 (permalink)
    Okay....thats what im going to stick to. One thing...can I add a couple of relivent excercies if needs be? So for example pec dec on push day if I wanted? And maybe an extra shoulder one?
     
    #22
      DeNiro

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      Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 18 January 2012 23:47 (permalink)
      Ok so... what do you think: retty much the same just a couple of changes...
      PUSH
      Flat Bench
      Standing Military Press / Shoulder Press
      Incline DB Press
      Side Lat Raises
      Dips / Close Grip Bench Press

      Triceps work (stick to the rope, push downs, maybe skull crushers)
       
      PULL
      Dead-lifts / Stiff Legged Dead-lifts
      Cable Rows
      Pull Ups (Wide Grip)
      Lat Pull Downs
      Shrugs

      Biceps work
       
      LEGS
      Squats
      Press
      Calf Raises
      Leg Curls

      REPS?

      Compound 5 x 5
      Isolation 3 x 8-12
      <message edited by DeNiro on 19 January 2012 00:30>
       
      #23
        DeNiro

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        Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 19 January 2012 00:19 (permalink)
        Was also going to ask...what rep range should I be using for each? I was thinking 5 x 5? for compound, and higher for the isolation? - say 3 x 8-12?
         
        Thanks for bearing with me!
        <message edited by DeNiro on 19 January 2012 00:31>
         
        #24
          Bollard

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          Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 19 January 2012 09:40 (permalink)
          [This post was marked as helpful]
          Personally, 5x5 is my staple and default programme, if I could do no other routine it's what I'd choose - but then I train mostly for strength and power - I'm not too worried about mass and definition.
           
          However, I mix things up a lot. I tend to change the isolations session on session, so my tricep / bicep work is rarely the same 2 weeks running.
           
          Currently I'm deloading and repping up, so I do my main compound per bodypart on 5x5 Heavy, then after that rep up to 15's or 16's for everything else. I'm doing this for one month simply to shock the system a bit. I'm finishing with 20-30 mins cardio (usually go for a run outside or if the weather is filthy exercise bike or cross trainer).
           
          I'll go back onto my staple 5x5 till late spring, at which point I'll deload again and start doing stacks of cardio. I do this, not to lose weight for vest season (I never vest up), but because in the summer I love to ride my bike and every Sunday crank out 80-100 miles and I like to get the fitness up a bit.
           
          Then I drop back to 5x5 heavy till about mid November where I switch to a full body heavy as hell and go for all my personal best lifts - this year I smashed my squat and deadlift PB's in December. It works well in the eating and drinking season!!
           
          #25
            DeNiro

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            Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 19 January 2012 11:25 (permalink)
            Just wanted to say thanks to everyone that replied. I have never changed my routine this drastically before, but I feel totally confident it will work ;)
             
            Watch this space ;)
            'Let's see Paul Allen's card'
             
            #26
              DeNiro

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              Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 19 January 2012 11:38 (permalink)
              Also one last thing....what kind of rep range should you be looking for on the biceps/triceps? Just off to nail the PULL in the gym now
              'Let's see Paul Allen's card'
               
              #27
                DeNiro

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                Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 19 January 2012 12:45 (permalink)
                Also one more thing...the dips in the programme, are they chest dips? or for tri-ceps?
                'Let's see Paul Allen's card'
                 
                #28
                  Bollard

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                  Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 19 January 2012 12:52 (permalink)
                  [This post was marked as helpful]
                  Reps for biceps / triceps are up to you - I tend to stick to 3x8 ish.
                   
                  Dips wise I prefer wide grip, leaning forward, chin tucked
                   
                  #29
                    DeNiro

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                    Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 19 January 2012 16:56 (permalink)
                    Just got back from my first true PULL session, and it was epic, felt great and I looked ripped after.
                     
                    Dead Lifts 5 x 5 @ 80kg
                     
                    Cable Rows 5 x 5 @ 75ish
                     
                    Pull Ups I struggled with, but managed. 8 - 7 - 5 - 4 - 3.2 (lol) Wanted to ask a question about these...should I be looking at 5 x 5, or say 3 sets to failure? What would anyone suggest? Also I used the Lat bar for the pull ups (Positioned through the handles you use for chins) I held it at approximately the same width as I would for the normal Lat pull downs...is this correct?
                     
                    Shrugs 5 x 5 at 35kg DB's
                     
                    Lat Pull Downs 5 x 5 @80kg
                     
                    And then some tricep work (Will normally do biceps on this day as you suggested, but I did my biceps on my old routine on Monday):
                     
                    Close Grip Bench 5 x 5 @ 45-50kg
                     
                    And rope pull downs 3 x 8-12 @ 25kg.
                     
                    Any obvious faults? Thanks again for your help...really helped :D
                     
                    P.S Also tried chest dips for the first time, I know its PULL day, so only did a couple of sets....epic!
                     
                    <message edited by DeNiro on 19 January 2012 17:01>
                    'Let's see Paul Allen's card'
                     
                    #30
                      i like poached eggs

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                      Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 19 January 2012 18:12 (permalink)
                      [This post was marked as helpful]
                      I would suggest swapping cable rows for barbell rows, or even better Pendlay rows,
                       
                      "Never miss a good opportunity to shut the f**k up"
                       
                      #31
                        DeNiro

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                        Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 19 January 2012 22:37 (permalink)
                        I like the look of BB rows. Would you be able to give some advice on the pull ups?
                         
                        Thanks
                        'Let's see Paul Allen's card'
                         
                        #32
                          Bollard

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                          Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 20 January 2012 11:41 (permalink)
                          [This post was marked as helpful]
                          PUll ups - a classic. You've just gotta stick at it, but there are ways to improve and help yourself.
                           
                          Firstly, there's greasing the groove! Get a pull up bar, or anywhere you can do pull ups, somewhere handy - work or home - everytime you walk by do one or two, or more if you want. I use a tree branch in my garden, I just jump up and belt out a few on a regular basis.
                           
                          Secondly there's loads of technique stuff. If you hang wide arm grip, straight arms (like aq dead hang), and shrug - this engages the lats/traps and is actually the first part of the movement. Once you get used to bringing the back in as the main working muscle group they'll get easier.
                           
                          Also try frenchies (google it, you see climbers doing them), negatives and partials.
                          Don't be affraid to finish sets off with good old fashined chin ups - these are a bit more bicep focussed but it all goes in the bank.
                           
                          Finally, google rack chins. These are brilliant in their own right because you can't cheat the movement. I rotate them into my programme over the course of the year and they are brilliant at both inproving your pull up and as a back exercise in their own right. (you get some right strange looks at the gym though!!)
                           
                          #33
                            i like poached eggs

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                            Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 20 January 2012 12:49 (permalink)
                            [This post was marked as helpful]
                            More good advice from Bollard.
                             
                            Another tip if you are struggling with pull ups.
                             
                            Do jump pull ups - By that I mean jump up a little to help you get momentum to get to the top of the pull up then come down very slowly, your muscles will tire first pulling up rather than letting yourself down. Doing this will allow your muscles to get used to the load of pull ups and before long you will be able to do more proper pullu ps.
                             
                            Pull ups are hard (this is why you don't see many people doing them in the gym) but they are very cool and a great exercise, keep at them, you'll be glad you did.
                             
                             
                            "Never miss a good opportunity to shut the f**k up"
                             
                            #34
                              DeNiro

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                              Re:Is this too much on the chest in 1 session? And is this enough overall in 1 week!? 20 January 2012 21:15 (permalink)
                              Cheers guys, at what width do you think I should be aiming for the pull ups? Just wider than shoulder width? I have a pull up bar at home, so have been firing in a set of 5 every time I walk past it!
                              'Let's see Paul Allen's card'
                               
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