Saturday, August 8, 2015

The #SelfieSaturday Project and New Videos


Well today was a good day at the gym. I worked Chest & Arms as you can tell by the tank top if you follow along, and I was able to hold my cell phone steady enough for a change to show off some bicep. The new guy who spent most of last weekend following me around and quoting all of my rules infractions was too busy smoking cigarettes and watching television to bother me, and I got a few new videos made. I also have more good news to report, as on Monday I was tipping the scales at about 171 lbs but by the end of the week was back down to 166 lbs which means I was just constipated and full of my own crap, instead of eating too much crap and wearing it around my waist.

Today's videos are a mix. We'll start with some stretching ...


During my upper body workouts (Chest or Back in particular) I do these stretches mixed with the Neck Flops below between the first four sets. This usually keeps me pretty stretched out for the entire routine.


Now as you can see in the Neck Flops video above you are just stretching your neck all the way forward and all the way back without actually craning your chin into your chest the whole way. I alternate these. First set of Lat pull downs for example do the stretch with the cranes, second set of lat pull downs do the stretch with the flops, etc.


A lot of people would point out that my biceps are probably the only impressive muscle I have, and these babies here are the secret to them. I warn you as easy as these look they hurt like hell and they will always hurt like hell, but damn do they make those biceps pop.

And now of course today's routine ...

Warm Up:
Parallel Bar Dips: I will do more of these later on but as far as warming up my chest I have found these to be the best. Some people do push ups.

Heavy Sets:
Incline Dumbbell PressesThe trick with dumbbell presses is to place the dumbbells on your knees and let your knees throw them up so you can do the press with your arms. When finished you bring your knees up and set the dumbbells on your knees to bring them down4 or 5 sets of 8 to 12. 12 is what I absolutely expect from my-self on the first 4 sets and then I treat myself to number 5.
Flat Bench Dumbbell Presses: 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Standing Dumbbell Curls: 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

Moderate Bi-Set:
These two exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set. (You can see both together here!)
Cable Underhand Upper Chest FlyesThe trick with all flyes is to keep your elbows slightly bent. 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Upper Chest Flyes: 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

Heavy Sets:
Cable Curls4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

Moderate Tri-Set:
These three exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set, except the bench dips which are simply done to failure. (You can see the two flye exercises together here!)
Cable Flyes4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable PressesThe trick with cable presses is to always when performing cable presses keep your palms up, in an underhand fashion4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Bench DipsWhen doing bench dips it depends on how I feel. Hand out further works the pecs a little more. Hand in close works the triceps a little more. Always do these to failure. If you worked yourself hard enough on the other two sets then failure should be around 20.

Heavy Sets:
Head Crunch Curls4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

Moderate Tri-Set:
These three exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set, except the parallel bar dips which are simply done to failure. (You can see both cable sets together here!)
Cable Crossover Flyes4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Decline Presses4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Parallel Bar DipsThe real secret to parallel bar dips is that you keep your body as still as possible. Swinging back and forth causes injuries and ruins the exercise. Always do these to failure. If you worked yourself hard enough on the other two sets then failure should be around 20.

Moderate Giant Set:
These four exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set. (You can see the entire giant set together here!)
Cable Push Downs (Independent Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Overhead Extensions (Independent Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Reverse Curls (Single Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Overhand Cable Reverse Curls (Single Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

After a couple of hours of this I usually can walk around stretching all the muscles I worked and cause some pain. If I am not totally blown out after this routine then I probably was goofing off too much and need to reassess my life.