BG Fitness Fanatics II: We Work Out

[Meresgi]

What are you doing for lower chest?

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I only do 30degree incline for chest and then cable flies or pec deck if i can't get any cables. My chest and calves are def genetics (I don't even work out calves and barely legs and I still have tree trunk legs and calves are basically the side of my quads). I've found that my upper chest was always lacking behind so just went full 100% incline but decline press is overrated imo. Standard bench/incline all you need.

I am on TRT but only dosed to get levels to around 500-720 typically. Above pic was before TRT started though (my test was actually like 210-220 back then but my total T was decent) and nothing taken before that beyond just eating a shit ton and doing PPL splits for 2.5yrs.

Monday - Incline press with smith machine (since I don't have a spotter) 4x8-12 and then 5th set is right after 4th but deloading about 50% to try to hit the 8-12 mark if my 4th set only hit around 5-6 reps and holding the stretch for about 2sec. Then it's cable flies for 4x8-12 with focus on the stretch and full ROM. Then just lat raises for side delts and tricep pushdowns. I might do a 3x8 chest press machine if feeling it but usually not.

I'm 40 so I do about 1hr at the gym nowadays and then cardio via walking dog around area with steep inclines.

[Botosi]

I only do 30degree incline for chest and then cable flies or pec deck if i can't get any cables. My chest and calves are def genetics (I don't even work out calves and barely legs and I still have tree trunk legs and calves are basically the side of my quads). I've found that my upper chest was always lacking behind so just went full 100% incline but decline press is overrated imo. Standard bench/incline all you need.

I am on TRT but only dosed to get levels to around 500-720 typically. Above pic was before TRT started though (my test was actually like 210-220 back then but my total T was decent) and nothing taken before that beyond just eating a shit ton and doing PPL splits for 2.5yrs.

Monday - Incline press with smith machine (since I don't have a spotter) 4x8-12 and then 5th set is right after 4th but deloading about 50% to try to hit the 8-12 mark if my 4th set only hit around 5-6 reps and holding the stretch for about 2sec. Then it's cable flies for 4x8-12 with focus on the stretch and full ROM. Then just lat raises for side delts and tricep pushdowns. I might do a 3x8 chest press machine if feeling it but usually not.

I'm 40 so I do about 1hr at the gym nowadays and then cardio via walking dog around area with steep inclines.

Sweet bird tattoo and the traps are looking nice.

I also like the incline press smith machine. Lets you really focus the muscles without the chance of injury from bench (with no spotter as you said).

[Meresgi]

Sweet bird tattoo and the traps are looking nice.

I also like the incline press smith machine. Lets you really focus the muscles without the chance of injury from bench (with no spotter as you said).

Yeah ever since starting to watch Jonni Shreve vids got me more just focusing on total form. Never been one to ego lift and i like to work to almost failure and maybe do a few partials here and there depending on how I feel. Super early on I couldn't get the weight back up on a barbell incline and it def taught me that panic feeling haha. Also why if I do any barbell work I don't use clips but gyms here in SD are so damn crowded i wouldn't ever want to dump weights unless I really needed to.

Farmer walks + Above the knee rack pulls build traps like a mother fucker.

https://www.youtube.com/c/JonniShreve

[Zealot]

I might try those inclines. I generally avoid Smith machines but as soon as my pump from chest day fades my pecs completely deflate.

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[Guitarman]

Jeez, you folks make me feel small.

Any advice for good upper back exercises? I've damaged my rhomboids twice in my life, so i'm heavily prone to searing back pain if i lift improperly even once, and my bench has been frozen at the 160 range for a year because of it. On top of it, my erector spinae are metal cords at this point. I still can't do a solid pullup because of the damage. Normally my go-to is face pulls, but i'm getting burned out on doing em.

[Meresgi]

Jeez, you folks make me feel small.

Any advice for good upper back exercises? I've damaged my rhomboids twice in my life, so i'm heavily prone to searing back pain if i lift improperly even once, and my bench has been frozen at the 160 range for a year because of it. On top of it, my erector spinae are metal cords at this point. I still can't do a solid pullup because of the damage. Normally my go-to is face pulls, but i'm getting burned out on doing em.

Face pulls + reverse flies for rear delts are always good but I love me either some bent over rows or pendalay rows (just bent over but you let the weight touch the floor for every rep) with an overhand grip (underhand if you want to hit lats a bit more).

If your gym has one of those padded landmine row setups where you can just lean on it and pull the weight up to you they are also great, like this:



Just make sure to do about a 2sec negative and get a full stretch before pulling back up, once you get used to the form you can let the weight pull you a little further where it rounds your back a little before you pull back into correct form and then row from there. Don't gotta pull it all the way up to your chest, get the most muscle breakdown on the negative

[Guitarman]

Awesome. Thanks for all the detail!

[thetruepandagod]

went rock-climbing for first time in a while yesterday and dear god my forearms are useless right now. i got pull tonight and i can't even make a fist

[Andalusian girls]

forearms and pinch strength the first to go

[thetruepandagod]

i am forced to begin climbing every other day now to fix this

[Andalusian girls]

aid me fit people

i joined my university's fencing team and we are getting into the dog days of the competitive season which = a ton of practice and weekends away at comps. i can, at best, hit the gym 3 times a week for the next 3 months or so without my body breaking down.

i've never done a 3-day a week split before and not even sure what they look like tbh. i guess PPL is the most popular + add arms and abs to some of them days? and if yay anyone got a good PPL program for overall strength / athleticism

[Yabby]

PPL or full body—choose your workout style.

For PPL, integrate arm exercises at the end of your routine, focusing on primary muscles (push for triceps, pull for biceps, and optionally add shoulder work on leg day( Personal)). During arm workouts, consider supersetting with abs for efficient training. Incorporating abs into each session is what I would recommend. I see abs like cafes, they are always impossible to overwork.

[Meresgi]

i've never done a 3-day a week split before and not even sure what they look like tbh. i guess PPL is the most popular + add arms and abs to some of them days? and if yay anyone got a good PPL program for overall strength / athleticism

PPL despite the name isn't a 3 day split, it's a 5-6 day a week split depending on your intensity. PPLPPLx or PPLxPPx are pretty common. This is because the volume can be loaded across 2 days instead of 1 (bro split).

For you though, if you're only going to do 3 days a week max I might do a bro split to be honest.

Day 1) Chest and shoulders and abs.
Day 2) Back including rear delts and traps and abs
Day 3) Legs abs and arms (arms won't need as much volume since hitting them day 1 and 2 will have given them some decent work)

You're looking at wanting to do probably 12-15 sets for chest. 8-10 sets for shoulders. 12-14 sets for back split between at least both a vertical and horizontal pull movement. Legs you can get away with doing probably 8-10 sets and then arms 8-10 too.

[Andalusian girls]

but meresgi i don't wanna be a bro

[thetruepandagod]

consider roids old man

[Andalusian girls]

i am a nationally ranked and sanctioned collegiate athlete you really think i would bring dishonor to college sports by roiding ?

[Meresgi]

but meresgi i don't wanna be a bro

[Yabby]

Hit a new PR (555), just in time for my cut.

[chazzyphizzle]

no straps either, what a beast. nice work

[thetruepandagod]

very nice