T-man's plan

[T-man]

1/28/2013

Weight: 235 lb.
Calories/Macros: 2102 - 63F/210C/193P

Incline Bench, wide grip, at the neck
50 x 10
90 x 10
120 x 3
155 x 5 x 4 sets

Repeated the weight today from Sat. Maybe the extra carbs helped today, since I couldn't get the 5th rep of the 4th set on Sat.

Smith Machine Overhead Press
50 x 10
92.5 x 5 x 4 sets

Same deal here as with IBP.

Smith Machine Shrugs
215 x 5 x 4 sets
only took 30 sec. rest between sets instead of my normal 1 min.

Triceps Pressdowns
160 x 16 + 5 + 4 +3 myos

Elliptical Machine Interval Sprints
5 min. warmup
10 sec sprint
50 sec moderate
6 intervals, >1.1 mile
wind and overall pace getting better

 

[T-man]

1/28/2013

Weight: 235 lb
Calories/Macros: 2102 - 63F/210C/193P

Incline Bench Press, wide grip, at the neck
50 x 10
90 x 10
120 x 3
155 x 5 x 4 sets
repeated the weight since I didn't get the 5th rep of the 4th set Sat.

Smith Machine Overhead Press
50 x 10
92.5 x 5 x 4 sets
also repeated weight

Smith Machine Shrugs
215 x 5 x 4 sets
30 sec. rest between sets instead of my normal 1 min.

Triceps Pressdowns
160 x 16 + 5 + 4 + 3 myos

Elliptical Machine Interval Sprints
5 min. warmup
10 sec sprint
50 sec moderate
6 intervals, >1.1 mile
wind and overall pace improving, recovery, too.

 

[T-man]

1/29/2013

Weight: 235 lb
Calories/Macros: 2102 - 63F/210C/193P (29g fiber)

Rack Pulls
90 x 5 (wt. on bar)
140 x 5
170 x 5 x 4 sets

assisted Pullups
-116 x 5
-107.5 x 3
-99 x 3
-90.5 x 5 x 4 sets

assisted Chins
-116 x 5
-107.5 x 3
-99 x 3
-90.5 x 5 x 4 sets

After each set of rack pulls, when releasing the weight and straightening up, I felt a pretty good pulling at the top of my left glute, making it difficult to straighten up. Had it Sat., too. It's now been 45 min. since my workout and I can still feel a very slight pulling/tightness. Any ideas what happened & how to get past this? I'm not pulling much weight here. It's wierd because I had no issues while actually doing them, only after releasing the load.

 

[T-man]

1/31/2013

Weight: 236.1
Calories/Macros: 2102 - 63F/210C/193P

Incline Bench Press, wide grip, at the neck
50 x 10
70 x 10
90 x 5
120 x 3
157.5 x 5 x 4 sets

Smith Machine Overhead Press
50 x 10
95 x 5 x 3 sets
95 x 4 + 1
will repeat this weight on Sat.

Smith Machine Shrugs
220 x 5 x 4 sets

assisted Pullups
-88.5 x 5 x 4 sets

assisted Chins
-88.5 x 5 x 4 sets

 

[Jester]

Incline Press to the neck ... ?

 

[T-man]

Gironda Neck Press or Guillotine Press. Isolates upper chest.

 

[Jester]

Oh crap, not Gironda again ... there's very little evidence empirical evidence that a neck press does anything remotely along the lines of what it claims to do. Simple biomechanics show that you can't "isolate" chest muscles from delts or tris when doing a pushing movement using that chain (just as you can't isolate lats from middle traps when doing rows or chins/pulls).

Feel free to keep using it but for God's sake make sure you have a spotter when you get to 5's. Lowering to the neck just isn't a safe thing to do.

If you really want you an exercise that reduces reliance on front delts and tris, go with decline press or just good-form dips.

 

[T-man]

2/2/2013
Weight: 238 lb

Incline Bench Press
50x 10
70 x 10
90 x 5
120 x 3
180 x 1
200 x 1
160 x 5 x 4 sets

Smith Machine Overhead Press
50 x 10
95 x 5 x 4 sets - repeated weight from Thurs. since I didn't hit set/rep goal

Smith Machine Shrugs
225 x 5 x 4 sets

assisted Pullups
-86.5 x 5 x 4 sets

assisted Chins
-86.5 x 5 x 4 sets

 

[T-man]

End of month results

Weight: 238 (no change)
Avg. Calories M-F: 2263 - 72F/189C/178P

Progression (all 4 sets of 5, in lbs)
Incline Bench Press: 135-160
Smith Machine Overhead Press: 75-95
Smith Machine Shrugs: 180-225
Rack Pulls: 130-170
Triceps Pressdowns: 135 (28 reps myo)-160 (28 reps myo)
Pullups: 103.5 assist-86.5 assist
Chins: 106 assist-86.5 assist
Elliptical Machine Interval Sprints: 10 sec/50 sec x 6 intervals, 1 mi->1.1mi. (11 min.)

 

[T-man]

2/4/2013

Weight: 239 lb
Cals/Macros: 2380 - 97F/238C/152P
Cals/Macros revised: 2540 - 99F/270C/156P

Incline Bench Press
50 x 10
70 x 5
90 x 5
140 x 1
160 x 1
180 x 1
200 x 1
162.5 x 5 x 4 sets

Smith Machine Overhead Press
50 x 7 warmup
97.5 x 5 x 4 sets

Smith Machine Shrugs
230 x 5 x 4 sets

Triceps Pressdowns
165 x 17 + 5+ 5 myos

 

[Sci]

I like the gironda bench. They work the pectoral muscles harder than anything else, I swear they do! I can't do them because of my shoulder, and probably the vast majority of people can't do them safely without popping out a shoulder eventually! But if you can do them without pain or problems, amen, they are absolutely amazing on the pectorals, (upper and lower both).

However, I prefer a combination of Weighted Dips for the lower pecs, and Incline Benching for the upper pecs and front deltoids. Both also seem far safer for the shoulder than Gironda benching. Although I have to limit the ROM for Incline benching, I can do full ROM dips with zero pain.

 

[T-man]

No shoulder pain for about 2 years now after alot of rehab work. I do the Gironda's at a slight incline with full ROM. They feel great. My body is weird because my shoulders complain when doing dips. Go figure.

 

[T-man]

2/5/2013

Weight: 237.9 lb
Cals/Macros: 2404 - 98F/216C/179P

Rack Pulls
tried these again after feeling a major pulling in my upper left glute 10 days ago.
95 x 10
115 x 10
135 x 7
140 x 5
215 x 5 x 4 sets

no pulling, but left glute felt a tiny bit tight on the drive home. Will try foam rolling tonite.

assisted Pullups
-84 x 5 x 4 sets

assisted Chins
-84 x 5 x 4 sets

 

[Jester]

I like the gironda bench. They work the pectoral muscles harder than anything else, I swear they do! I can't do them because of my shoulder, and probably the vast majority of people can't do them safely without popping out a shoulder eventually! But if you can do them without pain or problems, amen, they are absolutely amazing on the pectorals, (upper and lower both).

However, I prefer a combination of Weighted Dips for the lower pecs, and Incline Benching for the upper pecs and front deltoids. Both also seem far safer for the shoulder than Gironda benching. Although I have to limit the ROM for Incline benching, I can do full ROM dips with zero pain.

What you "feel" and what is being are distinct (often overlapping, sure) entities though.

My issue w/Gironda bench is pure safety; I'd never do it remotely near maximum, probably not beyond my 8RM if that and shoulder health just isn't something I'd want to even think about.

Of course each to their own.

 

[T-man]

What you "feel" and what is being are distinct (often overlapping, sure) entities though.

My issue w/Gironda bench is pure safety; I'd never do it remotely near maximum, probably not beyond my 8RM if that and shoulder health just isn't something I'd want to even think about.

Of course each to their own.

So, 100% safety and clear sub-maximal load and you bless this lift? If so, I'm golden.

 

[T-man]

2/6/2013
Weight: 236.2 lb
Cals/Macros: 2258 - 97F/178C/174P

Incline Bench Press
50 x 10
70 x 10
90 x 5
140 x 1
160 x 1
180 x 1
205 x 1
165 x 5 x 3 sets
165 x 4+1

Smith Machine Overhead Press
50 x 7 warmup
100 x 5 x 3
100 x 4+1

Smith Machine Shrugs
235 x 5 x 4 sets

60 sec rest between sets

 

[T-man]

2/7/2013
Weight: 236.2 lb
Cals/Macros: 2540 - 118F/226C/159P

No training today. Gym closed because of a snowstorm we're having.

 

[T-man]

2/9/2013
Feeling weak this morning

Incline Bench Press
50 x 7
70 x 5
90 x 3
140 x 1
160 x 1
180 x 1
205 x 1
165 x 5 x 3 sets
165 x 4 + 1

Smith Machine Overhead Press
50 x 7 warmup
100 x 5
100 x 5
100 x 4 + 1
100 x 3 + 2

assisted Pullups
-82 x 5 x 4 sets

assisted Chins
-84 x 5 x 3 sets
-84 x 10
got interrupted for several minutes between 3rd & 4th sets is the reason for the 10 reps

 

[T-man]

2/11/2013
Weight: 237.4 lb
Cals/Macros: 2023 - 49F/213C/205P
Cals/Macros Revised - 2488 - 85F/240C/220P

Incline Bench Press
warmup sets: 50 x 7, 70 x 5, 90 x 3, 140 x 1, 160 x 1, 180 x 1, 205 x 1
165 x 4 x 5 sets

Smith Machine Overhead Press
50 x 7 warmup set
102.5 x 4 x 5 sets

Smith Machine Shrugs
240 x 6 x 2 sets
240 x 8

assisted Pullups
-80 x 5 x 4 sets

assisted Chins (palms facing)
-82 x 5 x 4 sets

 

[Jester]

I think you have too much volume on pulls & chins. They're the same exercise essentially, and 8 sets is a lot. I wouldn't mind you alternating them and getting some 'less is more' happening, especially once you get heavy.