If anyone is interested ill post my Chest workout and how much i max.
Im 6'2 and 195lbs, my max is about 295+... ill max in a week and find out for sure.
When i started working out about half a year ago , i think i started with like 165 3x10 on bench and that was weak, but with my workouts i started moving up 5-10lbs each week, then i got sick and went back to being weak again and had to do it over again...
I changed my work out now because i do heavy and i do less day to give me body more rest, before i was lifting 3 hours a day, now with heavy i need more recovery time so i only lift 3 times a week for an hour each day.
Monday Incline 205 3x8
Military 115 3x12
(i do other things within that hour, like arms and legs, but ill post mostly chest and shoulders because thats what improved my bench)
Wednesday Bench 235 3x8
Friday Dumbbells 65 degree incline 70 2x8
45 degree incline 75 2x8
35 degree incline 75 1x8
Flat bench 80 1x10
This is morning routine and at night i go to my friends apartments and i do the peck deck machine 6x12 2 sets incline 2 sets flat and 2 sets decline angle.
I always get my chest fully recovered before i hit it hard again, if im sore i dont hit it hard, i wait till im not sure. If im sore i just do some light weight.
The way i move up on my workouts is this... i have this technique that i use... lets say i can do 235 3x8 on bench, so i do that the first week then next week when im on bench i use the same 235lbs but now try to get 3x9 and week after that i go for
3x10 with 235... once i reach 3x10 i move up 10lbs on that excercise... So then ill be doing 245 and should be able to get it 3x7 then i move up to 3x8 and 3x9 and 3x10 and then move up on weight again... this hasnt failed me yet and takes me no longer than 3-4 weeks to get 10lbs more in reps.
The only few excercise i dont do less than 10 reps is squats, shrugs I do heavy enough to get bigger but not to get flubby... i want to tone my leg muscles.
As for my legs i do Squats once a week 225 5x12 and then i run at the stadium and do stairs for about 30 mins or so.
I dont yet have a strict curls workout... im working on that , sometimes i do 3x10 heavy and sometimes 2x20 light, sometimes incline dumbells, sometimes barbell standing curls... what ever floats at that time haha...
Im not really big, if you were to look at me you would think im like 175, 180 and bench like 225... i dont take any suppliments, just eat before and after workouts if i feel like it... thats about it..
Maybe this post will be helpfull to some people... good luck
Im 6'2 and 195lbs, my max is about 295+... ill max in a week and find out for sure.
When i started working out about half a year ago , i think i started with like 165 3x10 on bench and that was weak, but with my workouts i started moving up 5-10lbs each week, then i got sick and went back to being weak again and had to do it over again...
I changed my work out now because i do heavy and i do less day to give me body more rest, before i was lifting 3 hours a day, now with heavy i need more recovery time so i only lift 3 times a week for an hour each day.
Monday Incline 205 3x8
Military 115 3x12
(i do other things within that hour, like arms and legs, but ill post mostly chest and shoulders because thats what improved my bench)
Wednesday Bench 235 3x8
Friday Dumbbells 65 degree incline 70 2x8
45 degree incline 75 2x8
35 degree incline 75 1x8
Flat bench 80 1x10
This is morning routine and at night i go to my friends apartments and i do the peck deck machine 6x12 2 sets incline 2 sets flat and 2 sets decline angle.
I always get my chest fully recovered before i hit it hard again, if im sore i dont hit it hard, i wait till im not sure. If im sore i just do some light weight.
The way i move up on my workouts is this... i have this technique that i use... lets say i can do 235 3x8 on bench, so i do that the first week then next week when im on bench i use the same 235lbs but now try to get 3x9 and week after that i go for
3x10 with 235... once i reach 3x10 i move up 10lbs on that excercise... So then ill be doing 245 and should be able to get it 3x7 then i move up to 3x8 and 3x9 and 3x10 and then move up on weight again... this hasnt failed me yet and takes me no longer than 3-4 weeks to get 10lbs more in reps.
The only few excercise i dont do less than 10 reps is squats, shrugs I do heavy enough to get bigger but not to get flubby... i want to tone my leg muscles.
As for my legs i do Squats once a week 225 5x12 and then i run at the stadium and do stairs for about 30 mins or so.
I dont yet have a strict curls workout... im working on that , sometimes i do 3x10 heavy and sometimes 2x20 light, sometimes incline dumbells, sometimes barbell standing curls... what ever floats at that time haha...
Im not really big, if you were to look at me you would think im like 175, 180 and bench like 225... i dont take any suppliments, just eat before and after workouts if i feel like it... thats about it..
Maybe this post will be helpfull to some people... good luck