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Go Back   REVscene Automotive Forum > Vancouver LifeStyles (VLS) > Sports, Sports Entertainment and Fitness

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Old 08-14-2012, 05:12 PM   #20226
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Well I can't speak too much for back because I'm still trying to come up with a good back workout for myself. But for chest, this is my workout routine. I sent the exact same one to halogod...

Chest workout:

Warm-up

25 pushups x 2 sets

Working Sets:

80 lb dumbbells flat bench - 10 reps x 1 set

90 lb dumbbells flat bench - 8 reps x 2 sets

100 lb dumbbells flat bench - 7 reps x 2 sets

Incline Bench - barbell - 135 lb x 12, 155 x 10, 155 x 8, 155 x 6

Chest Fly - 10 chest flys. superset with 15 pushups. 3 sets.

Done.
I used to do something really similar to yours, with a barbell for flat bench instead. But with same reps/weight each set.
I did the pushups after the flys till failure for each set.
Loved that routine
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Old 08-14-2012, 05:17 PM   #20227
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The chest flys with pushups seem like a good burnout. You should start a log in the BB group, I'm curious to see your build (no homo)
its just so much work to make a log in the BB group ><

and as for my build I'm sure you've seen it b4, i've posted a ton of pics before...

I'm not a huge guy I'm only like 170, but I'm shredded like a batman action figure...


The purpose of the finishing exercise with the flys and pushups is to give the chest a final pump, and also as a cool-down from the heavy lifting. I personally found that after a strength program 5x5, the hypertrophy routine was what really helped me grow and pack on mass. The 5x5 is a great starter, to really help with activating the nervous system, but after that, you gotta really push yourself to failure to put on size...
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Old 08-14-2012, 06:10 PM   #20228
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So at Thompson today some 130 pound Asian kid thinks he could squat 3 plates. Watched him do his quarter squats and then giggled to myself. I was shocked when he put 4 plates on. Of course he goes for half a quarter squat the weight rolls off his shoulders and smashes the pins. Brand new barbell destroyed and destroyed the pins. Was really angry because I wanted to do bench off the pins today and this guy who thinks he can squat this much ruined it for me. I might end up switching to the oval since I'm still month to month.
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Old 08-14-2012, 06:23 PM   #20229
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lol thats happened to me so many times (without the barbell being destroyed/pins ofc)....you gotta have the safety rack really close to where u think ur gonna fail lol
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Old 08-14-2012, 06:24 PM   #20230
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So at Thompson today some 130 pound Asian kid thinks he could squat 3 plates. Watched him do his quarter squats and then giggled to myself. I was shocked when he put 4 plates on. Of course he goes for half a quarter squat the weight rolls off his shoulders and smashes the pins. Brand new barbell destroyed and destroyed the pins. Was really angry because I wanted to do bench off the pins today and this guy who thinks he can squat this much ruined it for me. I might end up switching to the oval since I'm still month to month.
WTF Hahaha, that would have been something to see.
So, now your gym has a cambered bar.
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Old 08-14-2012, 06:26 PM   #20231
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dat intense cardio i walk outside and puke all my lunch out...glad no one was looking, ugh i feel like shit now
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Old 08-14-2012, 06:34 PM   #20232
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So at Thompson today some 130 pound Asian kid thinks he could squat 3 plates. Watched him do his quarter squats and then giggled to myself. I was shocked when he put 4 plates on. Of course he goes for half a quarter squat the weight rolls off his shoulders and smashes the pins. Brand new barbell destroyed and destroyed the pins. Was really angry because I wanted to do bench off the pins today and this guy who thinks he can squat this much ruined it for me. I might end up switching to the oval since I'm still month to month.
i hope he wasnt wearing a white v neck cuz theres a scrawny asian kid at sfu that does the same too.
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Old 08-14-2012, 06:50 PM   #20233
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dat intense cardio i walk outside and puke all my lunch out...glad no one was looking, ugh i feel like shit now
hahaha, did u puke near the elevator?

Sounds like ur really steppin on the gas.. but then again, ur always workin out hard
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Old 08-14-2012, 07:03 PM   #20234
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hahaha, did u puke near the elevator?

Sounds like ur really steppin on the gas.. but then again, ur always workin out hard
yaaa if you walk past the elevator to where that look-out thing is towards the street, in the left corner, my lunch should be there LOL it was nasty. and ty well normally im fine with the 10k cycle but this time i decided to try the stairmasters cus someones like you should switch up your cardio, so i did my 10k cycle + 4mins on stairmasters lol but i dont think it went well with my EC stack and i felt dizzy/nauseous so i stepped outside lol
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Old 08-14-2012, 09:31 PM   #20235
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dem 70lb incline dumbell presses

also GOMAD ftw
incase no one was aware
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Old 08-14-2012, 09:34 PM   #20236
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according to Strength Standards my squat and dl are beyond intermediate whereas my press and bench are far below. do i continue training my squat and deadlift and hit the bench and press harder or do i still hit the bench and press harder but take it easy on deads and squats for the ratio to even out?
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Old 08-14-2012, 09:47 PM   #20237
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hit everything hard. hit chest even harder
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Old 08-14-2012, 09:49 PM   #20238
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^^


interesting site, anyone ever follow their plans?
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Old 08-14-2012, 09:55 PM   #20239
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Just found out about it.. I put in my numbers and I am halfway past intermediate on all of them, apparently

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Old 08-14-2012, 09:57 PM   #20240
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i'm just under intermediate on bench, past advanced on squats, just below advanced on deadlifts, and a little past novice on ohp
pretty cool site
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Old 08-14-2012, 09:57 PM   #20241
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yeah im a but hair over intermediate on everything but just under advanced on my old DL number (havent DL'd in forever, :feelsbad.jpg: )
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Old 08-14-2012, 09:58 PM   #20242
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the site is a taylored version of this chart
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
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Old 08-14-2012, 09:58 PM   #20243
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All I need to be "Advanced" is keep dieting down
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Old 08-14-2012, 09:59 PM   #20244
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yeah, me putting on all this milk fat isnt helping my scores haha

gonna be all worth it when i reach a solid fatass 190 tho
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Old 08-14-2012, 10:07 PM   #20245
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squats - novice

deadlift - intermediate weird, i thot at my weight, deadlifting 315 for 4 reps would be so nub id be off the scale

bench - advanced, and half a bar to elite (319 lb aka 3 plates)
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Old 08-14-2012, 10:12 PM   #20246
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dem 70lb incline dumbell presses

also GOMAD ftw
incase no one was aware
you did 75s last week phaggot why you proud of 70s
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Old 08-14-2012, 10:25 PM   #20247
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you did 75s last week phaggot why you proud of 70s
cuz i actually did the 70's haha
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Old 08-14-2012, 10:28 PM   #20248
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Advanced everything except deadlift (intermediate)
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Old 08-14-2012, 10:29 PM   #20249
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squats - novice

deadlift - intermediate weird, i thot at my weight, deadlifting 315 for 4 reps would be so nub id be off the scale

bench - advanced, and half a bar to elite (319 lb aka 3 plates)
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Old 08-14-2012, 10:58 PM   #20250
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LOLOL My squat and deadlift is advanced!?

Bench would be 0 because I don't bench
What a weird body I have. Most people only work out upper body. I'm almost the opposite.
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