chest peck help

Discussion in 'Fitness & Nutrition' started by dougie090, Mar 30, 2005.

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  1. dougie090

    dougie090 the man with the golden gun

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    k can someone just whip up a quick day at the gym for what they did on chest days, like what are some real good excercises to bulk up in the upper area you know what i mean?
     
  2. Neo22

    Neo22 OT Supporter

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    Incline BB or DB
    Flat BB or DB
    Dips
    Flies(if you want)

    End of workout. SHould take no longer than 45min.
     
  3. dougie090

    dougie090 the man with the golden gun

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    and thats a pretty solid workout for the pecks, fuck i wish i knew all the mumbo jumpo excercise talk to tell you what i was doin, i can only describe them hahaha, ohh fuck mee
     
  4. Neo22

    Neo22 OT Supporter

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    There is no K in pecs. Your rep base will be dependent upon your goals.
     
  5. dougie090

    dougie090 the man with the golden gun

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    haha you fucker aright so what do you thinks a good amount of reps, i would normally just do 3 sets of 10??
     
  6. acabrera

    acabrera Rumors of my death have been greatly exaggerated.

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    Jesus. You need Jesus.
     
  7. TwistedMind

    TwistedMind New Member

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    Im curious to, what is a good way to set up my reps? In highschool 7 years ago they had us doing the same thing 3 x 10
     
  8. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck.

    Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test

    The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself
     
  9. Neo22

    Neo22 OT Supporter

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    Depending on how often per week you are hitting that muscle. Just do 3x8 for now.
     
  10. Neo22

    Neo22 OT Supporter

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    I have the suggestive shirt, it says "geologists make the bedrock":squint:
     
  11. TwistedMind

    TwistedMind New Member

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    Today was my first day working out :eek3:

    I plan on going to the gym 5 - 6 times a week. I really need to set up some sort of routine so I dont look like a retard in there.
     
  12. dougie090

    dougie090 the man with the golden gun

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    k thanks neo you sound like you know what your doing, god bless ya
     
  13. dougie090

    dougie090 the man with the golden gun

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    hahahah silver that was some funny shit, i know how you feel though hahah that is fucking hilarious i cant stop laughing, i can picture you just walking around haha fuck me thats funny
     
  14. Chalkitup

    Chalkitup New Member

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    Your number of reps should depend on what your goals are (i.e strength, endurance or size) but since you're just starting out you should train your muscles to get used to lifting. I'd suggest doing two sets of about 14 reps to begin with as a warmup and then 3 sets of 12 focusing on form rather than trying to throw the weights up. This will help get your core muscles up to scratch and help you learn the right form to begin with rather than shooting for numbers.

    If I have a break for more than a couple of weeks I tend to do a week where every day I do an exercise on every muscle group.
    i.e

    Monday: Squats x 5 + pec deck x 5 + Seated row x 5 + shrugs x 5 + tricep ext x 5 and standing curls x 5
    wednesday: leg ext + DB press + bent over row + military press + skull crushers + preacher curls
    Friday: hack squats + incline press + wide grip chin ups + lateral raises + dips + bb curls

    Gets my body back into the swing without hurting myself trying to lift what I did the last time I was in the gym so its probably a good way for you to get yourself into the gym routine without hurting yourself so bad that you don't come back.

    Not for everyone though ;)
     
  15. TwistedMind

    TwistedMind New Member

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    Nice now if I only knew what some of those things were.
     
  16. Chalkitup

    Chalkitup New Member

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    Sorry, I know how you feel I read most of the threads in here and they may as well be in japanese so dont be afraid to ask.

    What in particular don't you know?
     
  17. dougie090

    dougie090 the man with the golden gun

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    yah im not familiar with skull crusher, hack squats, preachers curl im sure i know what they are but i have a differnet name for the fucking thigns
     
  18. Chalkitup

    Chalkitup New Member

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    Skull crusher - Lay on the bench on your back and using a barbell and grip with palms facing up (or towards your feet) straighten your arms so that they are perpendicular to your body. Now by bending at the elbow you lower the bar down towards your head. Start off light and try and focus on keeping your elbows neat and together.

    Hack squats are a machine lift. You begin in a standing position with pads on your shoulders that attach to the "carriage", unlock the carriage and position your feet so that you when you squat you are positioned as if sitting in a chair. Again keep your knees steady and get someone to check that you're going deep enough.

    Preacher curls - these are an isolated bicep curl where you sit or stand with a barbell or dumbells and the tricep part of your arm is rested on an inclined pad. Now when you curl the pad keeps your elbows in position and you isolate the biceps when curling. This is the type of form that you are aiming for when free lifting where your control muscles keep you in position and lifting the weights rather that swinging them.
     
  19. dougie090

    dougie090 the man with the golden gun

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    ahh yes i know what the preacher curls are now, yah they are harder since you cant swing, good workout, the hack squats i dont know i dont have that machine the gym im at im pretty sure,

    so for the skull crusher you will kinda loook like an L like your on your back and your then lifting upwards? or are you going out over your head so its just like a straight line you know?
     
  20. Chalkitup

    Chalkitup New Member

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    Start
    [​IMG]

    step 1
    [​IMG]
    Bend your elbows and lower your forearms toward the top of your head. Keep your elbows and upper arms locked in position, and straighten your arms to return to the start position.

    finish :o
    [​IMG]
     
  21. Chalkitup

    Chalkitup New Member

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    Hack squats
    [​IMG]

    [​IMG]

    You shouldn't lock your knees out during the exercise so that your quads stay loaded
     
  22. velamint

    velamint Yesterday I woke up sucking a lemon

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    you need the sex muscles bro :cool:
     
  23. Chalkitup

    Chalkitup New Member

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    db preachers
    [​IMG]
     
  24. ACURA TL-S

    ACURA TL-S OT Supporter

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    For Chest I like something along the lines of
    Flat BB 10,6,4,4,2
    Incline DB 3x6-8
    Incline Flies 3x8
    Flat Flies 3x8

    Then the next week do
    Incline BB 10,6,4,4,2
    Flat DB 3x6-8
    Flat Flies 3x8
    Incline Flies 3x8
     
  25. SlowNegative

    SlowNegative Her name is Rio

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    :rofl: Buy an av, you are :cool:
     
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