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just back from the gym!!

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soapbar
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2004/03/15 22:47:04 (permalink)
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just back from the gym!!

awright!

just back from the gym. having recently switched my routine with the help of cashman and dylan this was only my second time doing my chest day.

The first time was 8th march and that was really myself getting familiar with the new exercises.

anyway! today was great! my skull crushers were amazing, my form was spot on and it really hammered my tri's.

Dips were absolutly murder! and i think i blew a blood vessel in the back of my head when doing my bench press. this gave me one hell of a headache for 10 mins but it went away.

so heres my routine [what i should be doing] and what i actually achieved;


Flat Bench [1 * 8 * 35kg / 4 * 8 * 37.5kg]

1 * 8 * 35kg
1 * 6 * 37.5kg
1 * 5 * 37.5kg
1 * 5 * 37.5kg
(blew the blood vessel and didnt do my last set)


Dips (unweighted) [4 * 8]


1 * 6
1 * 4
1 * 2
1 * 2


Close Grip B/Press [4 * 8 * 15kg]

1 * 8 * 10kg
1 * 6 * 12.5kg
1 * 6 * 15kg
1 * 6 * 15kg

^^my head was getting sore again so i didnt want to excert myself^^


Skull Crushers [4 * 8 * 10kg]

1 * 6 * 10kg
1 * 6 * 10kg
1 * 5 * 10kg
1 * 3 * 10kg

as you can see i failed on almost every one of my sets. so a couple of questions if i may...

Is there any point in me doing dips if i can only do so little? we dont have an assisted dips machine thing.

I find close grip b/press not nearly as effective as skull crushers. however would you say that these are more effective than the tricep push down machines?


is it ok to fail on every set or should i lower the weight?

any other comments or suggestions?

cheers,

david*
#1

8 Replies Related Threads

    Voivod
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    RE: just back from the gym!! 2004/03/15 23:03:26 (permalink)
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    If i where you you I would lose a couple of the exercises.

    Two of those exercises @ 4x8 will be suffecient I.M.O.

    Why not try bench and dips together? Thats what i do.
    #2
    Moony
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    RE: just back from the gym!! 2004/03/16 10:20:49 (permalink)
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    keep the dips bro they are great for building muscle.
    #3
    soapbar
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    RE: just back from the gym!! 2004/03/16 14:30:38 (permalink)
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    cheers for the replys dudes,

    i just rememberes dome more questions...

    for the first time last night i did my reps real slow. for example, on the bench press i slowly pushed the bar up over ~3/4 seconds and brought it back down over ~3/4 seconds.

    i was talking to a guy in the gym who said that this stops you from cheating and strains the muscle more. i think i found that it fatigued the muscle more.

    what are you guys opinions on this? slow reps or fast reps? is there a difference?
    #4
    Dr Cool
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    RE: just back from the gym!! 2004/03/16 14:49:40 (permalink)
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    i think the general concensus is explosive on the lift, controlled on the way down.
    #5
    Cashman
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    RE: just back from the gym!! 2004/03/16 15:30:26 (permalink)
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    Defintely controlled fast on the way up (do not forsake speed for form though as you risk injury) and slower on the way down as Dr Cool says. If you are fligning the weights up too fast then they are too light. In real terms you shouldn't be able to do reps too quickly if you are training at the right weight anyway. I'd personally lose one of the tricep exercises as your triceps get hit when benching & dipping anyway. As for dip reps. Don't worry, you will increase your rep number as you get stronger. You need to build the strength which in turn stimulates further muscle development. When you get to 4x8 then you can start adding weight to yourself to make it harder and further develop more strength & mass.
    #6
    soapbar
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    RE: just back from the gym!! 2004/03/16 15:46:07 (permalink)
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    if im gonna drop one im gonna drop close grip b/press. i dont like that one nearly as much as skull crushers. plus i can feel skull crushers working my tris way more.

    however in your routine you reccomend doing;
    quote:

    Dumbell Flat Bench - 4 sets 6-8 reps
    Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure)
    Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure)
    Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
    overhead cable presses 3 sets 6-8 reps (last set to fail)



    my routine was made from your routine and as you can see im doing bench presses, dips and skull crushers as mentioned. you have another 2 exercises in your routine above. you have incline fly for chest and i presume overhead cable presses are for tri?

    so why should i drop one of my tri exercises?

    i dont throw the weights up - they are defo not too light, i was just trying out the slow method last night.

    thanks again!

    david*
    #7
    s man
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    RE: just back from the gym!! 2004/03/16 17:09:09 (permalink)
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    Whats your stats bro. I think the flyes are over kill.
    #8
    soapbar
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    RE: just back from the gym!! 2004/03/16 17:18:43 (permalink)
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    s-man yer getting confused. my routine is the top/first post. the routine above is from cashmand beginner routine.

    my stats are... skinny!?! ive not measured or weighed myself!

    david*
    #9
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