Ran the PFE (Physical Fitness Evaluation) today, which consists of push ups, sit ups, and and mile and a half run. Gave it my all, but now I'm exhausted!

Sooo, a bacon cheese burger, chili cheese fries and a milk shake 20 minutes before the chest day at the gym....not a good idea.

No blood left for your pecs, it was all in your stomach digesting that feast. :-)

Heavy back day today, weighted pulls ups, bent over rows to 315, and heavy cable rows.....and no fries before or after. :-)

Wow that's fuggin insane brother. PED doing the trick :-)

Heavy shoulder day today. Started doing the "Four Up Four Down" program off Flexonline.com (last week of it) and I saw a huge improvement all around. Shoulders and legs especially. 6 rep max was 80lb DB press and now I'm up to 90lb DB press. 6 rep max for squat went from 315 to 350.

Nice gains, Huy....gotta love legal PEDs. :-)

Completed my 3rd week of going back into the gym, taking it slow and easy at this point. Moving up real slow as not to trigger old injury in my left elbow. I have lost a solid 15 lbs so far, so far so good:-)

Thanks brother. Damn I miss 3-1 dimeth. products though. I should have stocked up.


Very Nice, Jay. Keep up the work.

It was back day. And it sucked. Bent over rows were not my friend. It could have been worse though...the local brewery down the street from the burger joint was calling my name.

I was running low on a few supplements so I stocked up. When things started showing up I laughed and called myself a meathead. Snapped a photo of what all arrived on one day last week because of the absurdity (and no, more stuff showed up later that week :-)).
Image

Nice gains Huy, keep up the good work :-)

Leg days are the worst. Lunges = hell.

I agree. But if there's anyone here that can't afford to miss them its me.

i love leg day!
Squat
1x5@ 60% 1 rep max
1x3@ 70% 1 rep max
1x1@ 85% 1 rep max
Good mornings 5x10-15
Legpress 5x10-15
Box jumps 2x10
Hanging leg raises 5x10
cardio:
treadmill 10mph 10% incline 9 sets of 15sec after each set make sure you bring your heartrate back to 120bpm

Ideas for dumbbell/bodyweight exercises to develop lower chest? I am already doing the following chest circuit X 3, but feel most of the burn in upper chest and top/outer edge of the pectoralis. I do not want to turn out like the freaks with pointy pecs.

Standard Pushup x 30
Incline bench - 45lb dumbell X 10
Wide pushup X 30
Flat Bench - 45lb dumbell X 10
Flat bench dumbell Flys

I need to get those 50LB Dumbells.

How about dips where you concentrate on the angle of your torso to handles; honing in on the chest more than the tri's?

Decline presses are the most common lower chest exercise, but I am not fan of them.

I am working out at home, so I do not have parallel bars. I may try the kitchen counter. I am not a fan of declines either. I always slide down the bench.



Nope....kitchen counter wont work. No room to lean in.

Agree on both counts....Used to do dips between a washer and a dryer in college when that's all I had.

I guess I need to find a place to do dips then.

Nice haul. What do do you think of the Hydro Whey? I am using GNC Wheybolic Extreme right now. May try something else as the price just went up $7 for 3lb.

First day with a personal trainer... learned a few new things (one of which being that close grip presses and EMOM gasses you QUICK). Cool stuff, but I wouldn't want to do them without a spotter because it seems easy to get stuck.