My journal

[soundsgood]

So how do you bench bro?

I purposely try to use minimal arch and powerlifting setup because to me, it's an exercise to work the Chest and Tris. Not trying to move as much weight as possible by leveraging everything I can.

[HarryB]

So how do you bench bro?

I purposely try to use minimal arch and powerlifting setup because to me, it's an exercise to work the Chest and Tris. Not trying to move as much weight as possible by leveraging everything I can.

Same. I do try sit my chest high and my shoulders low though. I use a moderate grip, just over a thumbspace from the inside end of the knurling. If I lie my back too flat I just feel it all in my triceps and front delts. My chest has always been a weakness in terms of thickness so I work out ways to take the shoulders and triceps out as much as possible. Its why I often start with flyes and will superset flyes with presses like I did today.

[Optimass]

So how do you bench bro?

I purposely try to use minimal arch and powerlifting setup because to me, it's an exercise to work the Chest and Tris. Not trying to move as much weight as possible by leveraging everything I can.

Same. I do try sit my chest high and my shoulders low though. I use a moderate grip, just over a thumbspace from the inside end of the knurling. If I lie my back too flat I just feel it all in my triceps and front delts. My chest has always been a weakness in terms of thickness so I work out ways to take the shoulders and triceps out as much as possible. Its why I often start with flyes and will superset flyes with presses like I did today.

have the same concern with my chest and have found heavy flyes to be key movement as you have already said. Great journal by the way - and good to see another bodybuilder at the upper end of the strength scale :grin:

Inc fly

7.5k, 15k, 32.5k, 40k/15 reps each

50k/9

That's impressive right there :clap:

[HarryB]

Thanks Opti, I'm not sure about upper end of the strength scale but I plod along. Been stronger and looking to get all my strength back over the next 3 months or so then its hard dieting time. Apparently I don't do my flyes properly so I'm off to see SG for a masterclass lol!

Got to say I don't know if I've ever had as much upper body muscle before. 116 yesterday and in decent condition for my bw. Got a few abs and not looking too bad. Still got to get my legs back up sizewise but even they aren't looking too bad. Pretty happy with how things are going at the moment.

Really excited about dieting right down again and see how it all looks. 3 more months growing then start coming down.

[HarryB]

Legs, triceps and just a few sets of pulldowns.

Calves on hack squat 5 sets of 12-15

Leg extns 5 sets of 12-15

Squats

Bar, 60k, 100k, 140k, 180k/ 8 reps eaxh

220k/ 5 reps (loose wraps)

140k/ 12

Leg press 4 sets of 12 reps each up to 11 plates a side

One leg leg press 2 sets of 10 with 2 plates a side

Lying leg curls 4 sets of 12, never worry about weight on these just make sure I hold the contraction.

Leg extns 3 sets of 10-12

Wide grip pulldowns 5 sets of 8 up to 120k

Pushdowns with straight bar 4 sets of 12

Lying tricep db extns 3 sets of 10-12 with 15k

Close bench 2 sets of 12 with 100k

Abs, 2 sets supset swiss ball crunches and leg raises off the end of bench.

Good workout, leg strength returning so that was good. I might grow my legs back yet!!

[HarryB]

Quick shoulders and arms yesterday at a boxing gym so not a lot of equipment.

Standing shoulder press

bar, 40k, 60k, 80k/10 reps each

100k/7 then 60 for 4 sets of 12.

Db laterals

5 sets of 10-12 up to 25k

Cable laterals 3 sets of 12

tricep pushdowns supset with seated db curls 4 sets of 12-15

Nice and quick workout, got a great pump but that was about it. My front delts were still very sore from benching on saturday. Or perhaps from close grip bench on sunday, or maybe a combo of both. Whatever it was my front delts were sore before I even started this workout.

Finished with a little bag and pad work. Nothing too strenuous.

[PeterDolan]

How do you find cables compared to DB's technique wise?

[HarryB]

I like cables sometimes, just for the constant tension. I lean out from the cable a little so that the tension starts straight away and then just keep it on from start to finish. I don't get too fancy with delt training cos they are just genetically strong bodypart.

[PeterDolan]

Everytime I've done them they have just felt weird, I think it could be our handles

[HarryB]

it's just angles... I don't think of it as anything like db laterals. I will do a vid on how I do them sometime.. maybe that would be helpful, maybe not?

[soundsgood]

Video your db flies! Then i can See where I'm going wrong :grin:

[PeterDolan]

Possibly cause I do try and treat it like a DB so seeing you do it would help

[HarryB]

Video your db flies! Then i can See where I'm going wrong :grin:

lol too weak is where you go wrong bro... sorry man couldn't help it.

[HarryB]

Did back today, very quick workout. My son's karate is more important than my training apparently. Spose I better stay on his good side so he doesn't kick my ass!!

Deficit deadlifts off 2inch block

60k, 100k, 140k, 180k/ 6 reps each

200k, 220k/ 3 reps each

This absolutely wiped me out. Lower back to traps pumped, I think even my bloody calves got a pump.

Straight pulldowns 5 sets of 12 vain attempt at letting my lower back rest a bit, kind of worked.

Parallel grip chins 4 sets of 8 reps each

Db rows

25k/ 12

50k/ 15 then another set of 50k/ 12

V grip pulldowns 4 sets of 8-10 up to 100k

Had to leave. Hard work following up after deficit deads today. Might have to do them at the end when I do them.

Watched karate class for cardio, definitely feeling leaner.... Mostly cos I have to wait for it to finish before I can eat my post w-out meal. The little rat is lucky I love him lol

[Viking Power]

Good squatting and deadlifting there HB :clap: :clap:

[HarryB]

Good squatting and deadlifting there HB :clap: :clap:

Thanks bro, nothing special but I am trying lol... sick of getting sand kicked in my face!

[Rookie]

Solid session bro! Mean DB rows.. Hope they weren't shrugs :pfft:

[HarryB]

Solid session bro! Mean DB rows.. Hope they weren't shrugs :pfft:

hmmm they might have been shruglike but I'm calling them rows!! lol

[nate225]

2" Deficits are the ticket! Good sets bro.

[PeterDolan]

sick of getting sand kicked in my face!

What you mean?

[HarryB]

sick of getting sand kicked in my face!

What you mean?

Just showing my age bro, used to be ads in the back of comics for exercise courses from Charles Atlas and the idea was the puny guy got sand kicked in his face, got huge and came back and did a bully beat down lol

[HarryB]

Sat 2 april

Chest and biceps

Incline bb press

Bar, 40k, 60k, 100k, 140k/ 6 reps each

160k/ 5 drop set 120k/ 5 drop set 80k/ 8 reps

Incline fly superset with inc db press

12.5k, 22.5k, 32.5k/ 8 reps of fly and press

42.5k/ 6 reps fly followed by 8 reps press

Flat bench

60k, 100k/ 10 reps each

140k/ 6 drop to 100k/ 7

Cable cross 3 4ets of 12

Chest was hammered, nice pump and sore as anything.

Biceps did 3 exercise for 3 sets each. EZ bar curls, hammer preacher curls and one arm cable curls.

Decent workout.

[PeterDolan]

Mirin' your work ethic atthe moment dude

[startinfromscratch]

Mirin' your work ethic atthe moment dude

[soundsgood]