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Thanks for all the helpful info so far guys. I appreciate it.



For barbell bench, here's my details...

1 set at 95 lbs to warm up, 10-15 reps

1 set at 135 as another warm up, 10 reps

What if I change the behind the neck press to a shoulder shrug or standing military press? Work some different muscles. I like shrugs anyway. It would be a barbell shrug.

Or possibly doing...

There... how's that?

Here's the routine I've been doing about 4 weeks now.

http://www.muscleandstrength.com/workouts/2-day-simple-ab-split-by-steve.html

Day 1
Squat
3 sets 10 reps

Barbell Bench Press
3 sets...

The Home Depot thing was just mentioned because I was there for something else and took a peek in the steel section.

I'm an industrial maintenance tech. I've got a lot of sources on metal and...

Now that I've got some people interested, let me tell you about this pyramid scheme I've got planned.........



No, I'm j/k.

Now I've got more motivation. I was at Home Depot today looking...

First and foremost, I won't kill myself. I'm skilled in metal working and while I could buy a power rack and be done with it, I could probably build one cheaper and have the capability to alter it...

Thanks, man. I don't get these a-holes. It's like they have Internet ADHD. They must have input in a topic, even if they have nothing helpful to contribute.

I'm motivated to get a power rack...

Good info. Thanks. I did some light squats Tuesday with my curl bar and I was cursing myself for not having real equipment for squats... I need to invest.

Sammy - I don't want to become a member...

Lifting alone I don't push myself hard enough to need a spotter... play it safe because I have to. Say I load up weights that I would only be able to press 8 times to failure, I'll put it up 6...

Yes I know, lifting alone is a no-no. Unfortunately that is the reality I'm living.

I've been trying to get a friend or two to come and lift w/ me, mostly for a spotter, secondly just for...

Always protein in the morning (1 scoop in my oats), then one shake pre working and another post-workout with a healthy big dinner. I only take 1 scoop each time though, 26 grams protein plus 8-10...

So yesterday for my leg workout, I cut it in half, and I can actually walk today!

lol

No really, I did though.

I did:

Squat
12, 10, 8, 6, 6

I'm very natural. All I take is whey and occasionally I remember to take Amino tabs with meals, but usually forget. I was on GNC MegaMan for a multi but I didn't like how it made my urine bright...

Lets say I start at flat bench, I'm pressing 185 for my 4 working sets.

I'm pressing at least 165 sometimes 175 for all my other working sets on incline/decline.

So I'd say yes, I'm putting all...

Okay, that helps make me understand better.

I just wanted to focus on all aspect of the chest in each workout, that's why I do flat, incline, decline, and cable cross.

What if........ I did...

Fellas, I really appreciate the input so far.

I gotta be honest, reading what you had to say on overtraining chazzy, I've experienced that a bit, but not to the extent you say. I have full...

Yeah, but they're split between chest and tri's.

I thought you could do up to 20 working sets "per muscle group" and be safe?

If I could only do 12 -15 working sets per workout I'd only be...

But how will I know if I'm overtraining? Is being sore for 4 days an indicator? Should I only be sore 2 or 3 days?

My workouts are really long too, does fatigue play into the equation by...

Oh, and is it necessary to warmup for each new exercise, like how I do only one real warmup at the flat bench, then move on and do 1 heavy set on my next exercise before doing my working sets?
...