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Dips, Flared Elbow Pushdown, and Kickbas should be sufficient for triceps no? What do you guys recommend for a solid bicep routine?

I'd have to say for me personally, decline closed grip bench and bench dips or parallel bar dips.

Okay so this exersize can be done on a v-bar dip stand or the paralell dip stand with knuckles facing eachother. I'm definately going to start doing these.

That's what I thought but that looks like a pure tricep exersize, I guess I'm wrong in this assumption.

I keep asking over and over but by dips what exactly do you mean and could someone link to a picture of this exersize?

I'll definately give that a try, I've been in a holding pattern for about 4 weeks now or so. So I'll try overloading as well as single reps with max to see how it goes.

The thing is I don't want to be strong with one rep I want to be strong with 10-15 reps overall. So if all I'm doing is one rep sets I'm only going to be good for 1 rep correct?

I've tried microloading, I microloaded 5 lbs to every workout for 6 weeks to get up to 190, went to 195 and couldn't do it. My gym doesn't have anything for 2.5 lbs over all only 5.

So drop down to 15 sets for chest, or is that even too much?

Current chest work out.

Flat Bench Flies
12 - 40lbs
10 - 45 lbs
8 - 50lbs
8 - 55 lbs

Flat Bench
12 - 115

Right now my buddy and I are doing this for our chest work out
Flat Bench Flies
Flat Bench
Incline
Decline
Light weight cable flies for reps

Is it worth while to remove flat bench but keep...

I like decline bench, it's such a satisfying and rewarding exersize... I would never do a chest workout without it.

I wish oh so I wish I could do Squats and Deadlifts right now, I hurt my knee so they aren't really an option until it heals. Sucks so hard.

Hmmm that doesn't look to bad at all, with the weighted chin ups can I do assisted if i'm not strong enough to do them weighted?

I've only really started pushing hard the last year or so, the rest was basically cardio and minimal weight training to lose the weight but like I said advice is appreciated on exersizes that will...

I'm just telling you what the calipers read, overhand or underhand for the wide grip barbell rows? Right now I do underhand grip bent over rows. I can do deadlifts when my knee is healthy but right...

I know it looks higher than it is but I'm pretty lean in comparison, the guy who does my test say the caliper can be getting messed up by loose skin but when I'm wearing my clothes I don't look high...

I've had my bodyfat tested on several occaisions and it's always come back around 11.5 - 12% or so. I don't test it myself I get it tested at a personal training clinic. On the side note yes I want...

Hahahahaha that's awesome.

ahh yes my backbeard, i'm going to get it laserd off when i have some extra $$$ for now ya'll have to suffer! RRRR MATEY! IM CAPTAIN BACKBEARD!