Sammo's workout journal

[Sammo]

Okay i have been forgetting what weights i have been doing. So im going to start this up just ro remember.

INFO: Last 4 weeks i have been doing MAX-OT style training and plan on changing that in 2 weeks to more intense training to shock the muscle (Supersets, 30 second rests, etc) for a 4 week period. Then i will have a break and its back to good ol' MAX-OT.

Day 1: Chest (Friday 1 july)

Bench press

95kg * 6
100kg * 6
110kg * 4

DB Decline Bench Press

80kg * 6
85kg * 5
90kg * 4

DB Incline flyes

17.5kg * 6
20kg * 6
22.5kg * 4

 

[Jay-X]

Originally posted by Sammo


Bench press

95kg * 6
100kg * 6
110kg * 4


DB Incline flyes

17.5kg * 6
20kg * 6
22.5kg * 4

i can't get why you can bench press 40kgs more than me, even though i outweigh you in the flyes

 

[Warboss Alex]

Re: Re: Sammo's workout journal

Originally posted by Jay-X
i can't get why you can bench press 40kgs more than me, even though i outweigh you in the flyes

Possibly because flyes are a chest isolation, while flat bench press includes a helluva lot of delt and tricep work?

 

[Jay-X]

Re: Re: Re: Sammo's workout journal

Originally posted by Warboss Alex
Possibly because flyes are a chest isolation, while flat bench press includes a helluva lot of delt and tricep work?

it sounds like a good explanation, since i have rare possibilities to train my triceps (i workout at home)... i'll wait and see sammo's lifts for shoulders and triceps, so we can see if you are right

 

[Sammo]

Re: Re: Sammo's workout journal

Originally posted by Jay-X
i can't get why you can bench press 40kgs more than me, even though i outweigh you in the flyes

Haha yeah that is confusing. Recently i went to a bodybuilding camp with 2 of Australia's best natural bodybuilders. There i learnt form for flyes that isnt normal, it involved dropping my weight alot. I reccomend it to everyone though, it involves putting your shoulderblades close as much as possible until they 'lock in' and this forces you to arch your back, dont worry its not dangerous since flyes don't put pressure on your back. Tense your abs to stabalise yourself.

Yeah, flyes are meant to be an isolation exercise and i have found this to be an extremely effective way of isolating your flyes. I try to bend my elbows a minimal amount as well.

 

[Sammo]

Re: Re: Re: Sammo's workout journal

Originally posted by Warboss Alex
Possibly because flyes are a chest isolation, while flat bench press includes a helluva lot of delt and tricep work?

This may have alot to do with it also even though ive never thought of it. My Tri's/Shoulders are by far my strongest bodyparts.

 

[Lifeforce]

Those lifts are good ! =) Doy you have any specific goal?

 

[Sammo]

Originally posted by Lifeforce
Those lifts are good ! =) Doy you have any specific goal?

I never actually set goals. I just train as intensely as possible and i have been making gains for as long as i can remember. Havent plateaud once.