Help me change my work out? v. havent been getting any stronger

Discussion in 'Fitness & Nutrition' started by MowingMex, Oct 22, 2006.

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  1. MowingMex

    MowingMex Guest

    6' 145lbs

    I rep 155x5 3 sets on bench..

    here's my usualy chest work-out:

    flat barbell bench; 135x5 warm up, 145x5, 155x5, 155xfailure
    flat DB bench; 60x5; 70x5; 70xfailure
    decline DB bench; 70x5; 70x5; 70xfailure
    Incline DB bench; 50x5; 50x5; 50x5; 50xfailure
    Cable flys; 60x7; 70x7; 70xfailure
    Pushups; 30; 30; failure
    flat DB bench; 50x7; 50x7; 50xfailure



    Sometimes ill mix it up, as in i'll do something a lighter weight and do 7 or 12 reps, or ill switch around the order so i can do some lifts heavier. Thing is, i cant get any stronger, i almost feel weeker... sometimes i lift and i cant even do what i did the week before. What gives :dunno:


    and i do this work out twice a week, and work out 4 or 5 days a week, but every other muscle group has been fine
     
    Last edited by a moderator: Oct 22, 2006
  2. AmCo

    AmCo Haters goin' Hate

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    less reps maybe?
     
  3. MowingMex

    MowingMex Guest

    5 reps is too much? :noes: I was thinking more :hs:
     
  4. callmejim

    callmejim OT Supporter

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    eat more, lessen your exercise and forget failure.
     
  5. MowingMex

    MowingMex Guest

    why forget failure? i thought that was the most important part?
     
  6. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    So your max is 155?

    I was "maxing" out at 155, struggle and extreme shoulder discomfort....4 weeks into Bill Starr Im going 195x3+

    Try that....:dunno:
     
  7. MowingMex

    MowingMex Guest

    my "max" i.e. 1 rep max is 175-185... and wtf is Bill Starr?
     
  8. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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  9. uofapeter

    uofapeter New Member

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    whats your diet look like?
    thats a lot of volume for a chest workout

    whats FB Bench? fat bar?
    I'd switch either this or the decline for weighted dips
     
  10. biawokauns

    biawokauns New Member

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    christophers modifed blill star workout ftw!
     
  11. LancerV

    LancerV Something Happened OT Supporter

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    Just curious what does your leg or back workout look like :hsugh:
     
  12. jokka

    jokka OT Supporter

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    ibecliptix


    that's overtraining.
     
  13. LancerV

    LancerV Something Happened OT Supporter

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    I was thinking Leg Curl, Leg Extension, Adductor machine. We all know the legs are a much smaller body part then the chest
     
  14. Abomb

    Abomb New Member

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    way too much shit for your chest...
     
  15. Abomb

    Abomb New Member

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    do more incline work
     
  16. Chris3G

    Chris3G Bullshark Testosterone

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    so you are doing 46 chest sets per week :ugh:
     
  17. Mojo

    Mojo New Member

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    try spliting that chest workout into 2 seperate days.
    something along the lines of

    chest day 1 *heavy*:
    bb bench: 5x5
    bb incline bench: 5x5
    db bench: 3x8

    [2-3 days rest]

    chest day 2 *supplemental*:
    dips: 3x failure (add weight throughout sets)
    db flys: 3x8
    db incline bench: 3x8
     
  18. ralyks

    ralyks New Member

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    FYI "ideal" number of sets per week is 9
     
  19. AaronOC

    AaronOC Guest

    just do the bill starr routine
     
  20. Vito_Corleone

    Vito_Corleone New Member

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    Overtraining.
     
  21. Abomb

    Abomb New Member

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    no not bill starrs
    west side for skinny bastards is better
     
  22. Elfling

    Elfling New Member

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    Gee, it's MowingMex. What are the odds he's a) lying and b) trolling?
     
  23. MowingMex

    MowingMex Guest


    :rofl: Leg workout? Dont have one except jogging an hour a day :wtc: Yes yes i know legs are important.. wrestling coach and team mates have been giving me shit about me not working my legs for years now. Cant get myself to do it, biggest chore. Back is lacking, too... but im not too worried about it, every week ill pick a day and do ~300 pullups and chin-ups... all in a different grip, so my back gets a decent workout.

    And yes i know thats not nearly enough.. but the thing is, i wouldnt even know what lifts to do in the weight room :dunno:. Most ill do is rows
     
  24. MowingMex

    MowingMex Guest

    Diet isnt awful... eat a lot of fish, turkey, tuna, cheese, etc.. and ill get in the occasional protein shake. Lots of fruit, too.
     
  25. Chaotic Reality

    Chaotic Reality New Member

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    :ugh:
     
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