Nice dude, your back is definitely lean as hell. Imma try boxing too I just signed up 2days ago and see where this leads me. I have long arms too its all state of mind take control of your arms fam.
"FOR BETTER CONNECTIONS BRUSH SLOWER WITH LESS PRESSURE"
I've gotten my bench up to 170 for 2 - 3 reps. My Max is probably around 175 or 180 now. I blame my long ass arms for a weak bench, but I'll keep at it.
I've pretty much kept the routine the same.
I do one full body workout a week with weights, run once a week, and go to boxing twice a week.
My weightlifting routine is..
Flat bench press - 1 warm up set - 3 sets
2 sets chin ups - 1 set pull ups
Squats - 2 sets
Deadlifts - 2 sets
Calf Raises - 3 sets
Bicep curls - 3 sets
Barbell shoulder press - 2 sets
That routine basically hits all the big muscle groups.. Pecs, shoulders, lats, traps, legs (quads, hamstrings, calfs), and my lower back.
I do big movements without too much isolation to save time and improve overall strength.
Finally the pics..
I've focused more on my chest because it was very weak in the other pics.
Damn I actually forgot to put the pics up but here's 2 of them sorry
for the angles damn iphone is weird sometimes. Imma put up 3-4more pics
up after my chest workout today.
Here's my workout regiment
Chest
Bench Press (flat)
205pds 2sets of 15reps
225pds 1set of 10reps
245pds 2sets of 6reps
265pds 2sets of 3reps
275pds 1set of 2 reps
295pds 1set of 1 reps
Bench Press (incline) 185pds 1set of 15reps 195pds 1set of 10reps 205pds 1set of 8 reps
Bench Press (decline) 185pds 1set of 15reps 195pds 1set of 10reps 205pds 1set of 8reps
Dumbbell flies (flat) 100pds 1set of 15reps 110pds 1set of 10reps 120pds 1set of 8reps
Dumbbell flies (incline/decline) 110pds 1set of 10reps 120pds 1set of 10reps 130pds 1set of 8reps
Hammer Strength (5 there's 3 machines I use) 160pds 2sets of 15reps 180pds 2sets of 10reps 200pds 2sets of 6reps
Shoulders/Back
Lat Pull Downs (works back) 130pds 1set of 15reps 150pds 1set of 10reps 180pds 1set of 8reps
That's the only machine I can recall the name of but I work on about 12-14different other machines working on my shoulders/back
Biceps/Triceps (I work these same day as my chest)
for the machines I do 1set of 15reps of the third to last weight followed by the second to the last with 1set of 10 reps then the max with 8reps. My arms are the strongest part of my body for some reason.
Dumbell flies I do these at home I have 50-70pds dumbbells I go hard no schedule for them.
There's more machines I hit up I just can't remember the names.
Legs (equilibrium factor)
Leg Press
90pds 1set of 15reps 180pds 1set of 10reps 270pds 1set of 8reps 360pds 1set of 8reps
Squats
90pds 1set of 15reps 180pds 1set of 10reps 230pds 1set of 8reps
Six other machines that I work on names I can't recall.
I work the abs last I hit up every machine.
@ the crib I still do my perfect pushups every other night along with my pullups without the weighted vest.
I jog or play basketball once a week for my cardio. I eat a lot at least 4-5times a day and these are all full course meals. For those that are working out for the first time or are working out ^^ this isn't the routine I do everytime. If you continually workout the same muscles using the same machines, no growth will come from that.
"FOR BETTER CONNECTIONS BRUSH SLOWER WITH LESS PRESSURE"
Nice ^^^ dude is seriously stacked his shoulders are crazy. Imma update my workout schedule up there because it has changed I'm going to the gym now but I just reweighed myself and I'm 6'4 223pounds. The pics will be up after my workout.
"FOR BETTER CONNECTIONS BRUSH SLOWER WITH LESS PRESSURE"
WOLFING COMPLETE = MY WAVES ARE UNTOUCHABLE
Jkid3
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Supa thats a serious routine...why so many sets for a given exercise? oh i see, u said u was focusing on ya chest. But hey man, do not just focus on one thing or you'll lose equilibrium and get injured. its funny when u see when guys with huge upperbodys and no legs!
nice Sleepy...this thread is in need of an update though.
I'm 6'4 and 207pounds...I'm trying to get to 225 or 220. I'm focusing on my chest right now everything else is just extra.
My Complete Workout Schedule
Bench Press (flat) 185pds 2sets of 15reps 205pds 1set of 10reps 225pds 2sets of 6reps 245pds 2sets of 3reps 255pds 1set of 2 reps 265pds 1set of 1 reps
Incline Bench 135pds 3sets of 20reps 155pds 2sets of 10reps 185pds 1set of 5reps
Incline Bench (legs up, back towards floor) 145pds 2sets of 10reps
Dumbbell Flies (Flat) 80pds 3sets of 10reps 90pds 3sets of 10reps
Dumbbell Flies (Incline, multiple positions) 80pds 3sets of 10reps 90pds 3sets of 10reps
This is what I do at the gym, at the crib I installed a pullup bar, I bought a 40pd weighted vest, and the perfect pushups. I also have 2 40pound dumbbells for my biceps.
Try doing pullups and pushups with 40pounds on you...it was hell first time around but now I dont even feel it. My motivation is to gain strengh as well as a cut up chest with bolging biceps. I'm eating like a cow now too even more so than before.
I'll keep yall posted as I reach my goal....I'm still brushing waves is NP again.
"FOR BETTER CONNECTIONS BRUSH SLOWER WITH LESS PRESSURE"
Naw I'm still here. Good improvements. Work some more on your traps and shoulders. I say this because its a good chance you will be working on them more when you go to college
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I eat waves like cake
360 DEEP!
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I'd say from my perspective my Pecs and Abs are my weakest areas physique wise. I'm 6'3 and 170 so I'm very light for my weight, but it helps in other areas athletic wise.. At the moment I'm trying to improve my physique and all my lifts all of which I admit need some work.
Lol I said my goal was to bench 300 pounds 20 times, I didn't say I can do it, I can bench 315 as my one-rep max at the moment, and whats so hard to believe about that? I'm 22(be 23 in a couple days) years old, 181lbs, been workin out consistently since my freshman year of high school, was on the basketball team in high school, and I'm in the military now which means I have to PT on a regular basis,I don't think anybody lyin cause I know these dudes ain't beat like that, if we was braggin though, I would rather brag on myspace or somethin so that ladies will be like wow your so strong can you pick me up like that ? For the reecord 250 ain't shyt I know dudes that ain't more than 140 soakin wet that can throw that up with ease. In 2 years get that PayPal ready lol.
Haha okay homie based off that last statement I'll take everything else
you're saying in stride. No one throws up 250 "With Ease" at those
weights no matter how strong you are on the bench that weight is
atleast going to be some sort of challenge (W/proper form). Especially not several
guys you "Know" at a buck 40 (140 pounds)
Nah 315 isn't a hard to believe max at all for someone who's been working out since 9th grade. My hats off to you on that , I'm just trying to get people to cut out the B.S. internet stats, and post what you really lift.
Anyway the money is sitting in muh paypal account anytime you want to youtube you throwin up 300 pounds for ANYTHING above 10 reps. I'll even wait a few weeks
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