Benny5 - HvH (High Volume Hell) yeah... I'm gonna do a journal...

[Benny5]

I am working on a logo as well as an actual workout book/manual for this lovely concept...

Got 6 logs running so far...

Mine:
http://forum.bodybuilding.com/showth...hp?t=108145491

TonyM:
http://forum.bodybuilding.com/showth...hp?t=108762401

JoeM:
http://forum.bodybuilding.com/showth...hp?t=108876941

David:
http://forum.bodybuilding.com/showth...hp?t=108850161

Douglar:
http://forum.bodybuilding.com/showth...hp?t=108278431

JWest:
http://forum.bodybuilding.com/showth...hp?t=108899321

[KING_OF_SQUAT]

I read the write-up and i still honestly don't full understand. Some of the concepts that were clearer struck me as interesting, and i'll probably give them a shot.

[Benny5]

Originally Posted by KING_OF_SQUAT

I read the write-up and i still honestly don't full understand. Some of the concepts that were clearer struck me as interesting, and i'll probably give them a shot.

check in on the logs... theyre easier to follow and break it down a bit more clearly.

overall principle is to force adaptation by overloading the body and hitting it from every style and scheme. its a 2 phase system, and each phase has 2 rotations which throw different things at the body. and then to break it down further, there are bodyshockers worked in, and prioritization as well... just look things over and ask q's man. most people who try it like it.

[KING_OF_SQUAT]

I see, so it's not as concrete as it sounds! I understand now. Not that it truly applies (Definitively not a bodybuilder) but knowledge and concepts are always applicable.

[_Machine_]

Hey,
Been following along in your journal since day 1, and tomorrow is my last workout in phase1. Definetly have seen a decrease in bf% in the last 4 weeks. The unique thing is that I have been doing this on a cut, although I do a slightly lower volume than you were doing. I have been wanting to get lean before I lean-bulk for real this fall/winter in hopes of doing a small/novice competition in the spring.

I know that you have said phase2 really gives the body a beating so I am wondering if it is a good idea to attempt phase2 for the last 6 weeks of my cut?

Thanks for your time

[Benny5]

Originally Posted by _Machine_

Hey,
Been following along in your journal since day 1, and tomorrow is my last workout in phase1. Definetly have seen a decrease in bf% in the last 4 weeks. The unique thing is that I have been doing this on a cut, although I do a slightly lower volume than you were doing. I have been wanting to get lean before I lean-bulk for real this fall/winter in hopes of doing a small/novice competition in the spring.

I know that you have said phase2 really gives the body a beating so I am wondering if it is a good idea to attempt phase2 for the last 6 weeks of my cut?

Thanks for your time

i would have loved to see a log of your phase1 journey. congrats on losing the fat.

and yes i believe you will love phase2, even on a cut. might even surprise yourself with some strength gains. and keep in mind there are more rest days. def keep your cardio up. i'd consider no cardio or basic walking on leg days. and please log it so we can track it, or so i might be able to give ya tips/adjustments on the fly.

on another note, how are you feeling currently? you might flip it and extend phase1 for 2 more wks and then use phase2 heading into your lean bulk??? if your rest is adequate and you're feeling ok.

im also contemplating throwing both systems onto the 2 on 1 off 2 on protocol as some people got after me for not giving shoulders their own day, and a few of us weren't feeling rested enough... we'll see. havent decided yet.

[Guinto101]

Lean and bulk... those two words should not be together.

[Benny5]

Originally Posted by Guinto101

Lean and bulk... those two words should not be together.

haha... it might be possible bro hoss. keep in mind how the lean mass can go up while dieting.

and to me lean bulk = controlling the fat... not so much an actual focus on leaning down.

[_Machine_]

Originally Posted by Benny5

i would have loved to see a log of your phase1 journey. congrats on losing the fat.

and yes i believe you will love phase2, even on a cut. might even surprise yourself with some strength gains. and keep in mind there are more rest days. def keep your cardio up. i'd consider no cardio or basic walking on leg days. and please log it so we can track it, or so i might be able to give ya tips/adjustments on the fly.

on another note, how are you feeling currently? you might flip it and extend phase1 for 2 more wks and then use phase2 heading into your lean bulk??? if your rest is adequate and you're feeling ok.

im also contemplating throwing both systems onto the 2 on 1 off 2 on protocol as some people got after me for not giving shoulders their own day, and a few of us weren't feeling rested enough... we'll see. havent decided yet.

Yea I really enjoy phase1 right now. Cardio has always been consistent, usually 20 mins of something low intensity after lifting and about 45mins-1Hr on off days. Sometimes I feel like I am worn down and beat towards the latter stages of the week and most of the time just wanna eat like crazy, but thats probably the norm when training like this.

I will definetly log my progress starting on my next rotation, whether it be continued phase1 or phase2. I would love to here consistent feedback/advice/tips from everyone.

Any final word on what you think might be best, continue phase1 or begin phase2?

Originally Posted by Guinto101

Lean and bulk... those two words should not be together.

Haha, I have tried the dirty bulk thing for quite some time and I think I put on too much fat. Like Benny said, it would be more of controlling the fat.

[KING_OF_SQUAT]

I like my fat, so there

[Guinto101]

Originally Posted by Benny5

haha... it might be possible bro hoss. keep in mind how the lean mass can go up while dieting.

and to me lean bulk = controlling the fat... not so much an actual focus on leaning down.

your right bro, your off season regiment is looking good, keep it up.

[MasterStrongman]

Originally Posted by Guinto101

your right bro, your off season regiment is looking good, keep it up.

He is doing awesome! I cannot wait to see him ready for the platform!

[Abigopq]

Originally Posted by KING_OF_SQUAT

I like my fat, so there

YEAH FOR BODY FAT!!! I like mine too..makes me feel exotic like some of them animals from the north pole that actually need it

...on a serious note, I love food to much and I would eat just to eat...definately gonna phase that out for me cut but that hell is a good year off

[Benny5]

so... yesterday was supposed to be chest/back, and the day before that was supposed to be shoulders... and today was supposed to be rest day (or calves/abs/cardio).....

WHATTTTTT????? Where did I go????

Simple... Chris FRIKKIN Rock people!!!!!

Seeing as how my shoulders are considered a strength and my chest and back need to come up still... I skipped the shoulder rotation this wk... and put Chest/Back "A" in it's place. Why? Simple...

Because I had to see Chris Rock yesterday... the fiancee shelled out 330 bucks and we got close to front row seats for quite possibly one of the best comedians of our lifetime... I'd say he was well worth the money by the way, and I've never seen such intellectual setup in storytelling, such attention grabbing delivery, and anybody who can talk for an hr and a half straight without having to get a drink of water or take a piss, all the while have the audience laughing their asses off the whole time.... therefore Chris Rock was definitely the man.

As for my workout the night before...

Chest/Back "A" - 7/1/08

1) SuperSet - Incline Smith Press w/ CG Pulldowns

Incline - 225x4, 315x4, 335x4, 335x4
CG Pulldowns - 180x12, 200x12, 220x12

2) SuperSet - CloseGrip DB incline presses w/ Tbar Rows

cg DB Inclines - 120's x2, 110's x4, 110's x4
Tbars (plates w/ 10's in between separating) - 3plates x12, 3plates x12, 4plates x12

3) Flat Bench - 225x8, 315x5, 365x4, 365x4

4) Hammer Strength Pulldowns

4plates per side - 3 sets - 12 reps

5) Dips - 2 sets - 22 reps and 20 reps


Today was another full rest day... didn't do any gym thing... it is a scheduled rest day... so no real beef... missed 1 shoulder day so far... and it's my strong point anyways, so I'm good.

Tomorrow I have the day off from work, so I will be joining one of my old college buddies who happened to beat me in 07 pretty easily... yet we both know I'm more into this all the time and have done some qualifiers now... anyways... he and I will have fun killin arms tomorrow and exchanging some fun banter. Then Saturday is leg day and I cannnntttt wait.... I am desperate to bring them up and almost a massochist when it comes to killin them in order to spurn more growth. It's game time and yes people this offseason I am extremely determined to make every day count.

I'll also be getting to Sam's Club this wkend... which means my nutrition will be on point from this wkend forward. Clean bulk it is babays... A lot of eggs, rice, and salsa.... Expect big things from me within the next few months... more fire is burning... I just had a chat with my boy J and he's gamin for a top10 in a big national show if his qualifier goes well... and that kind of talk always gets me pumped.

[Benny5]

Might as well liven this thread up a bit...

Here's a vid of my guest appearance at a local high school. The first part of the long clip is highlights from the show... DavidGnarley is in it, as well as another kid named Chris who I helped lose 70lbs and get enough self confidence to step on stage.... And another one who I am currently helping, Andy... he will have a better showing next year now that he has decided to have my help.

My part starts at the 7:58 mark on the vid....

As for me.... I weighed around 224lbs. I was about 3-4wks out from my own show. I also was physically sick from a lot of stress (work) and already dieting for 11wks... and I did a guest appearance at another high school 2 days before this one... anyways enjoy it for what it's worth... my routine came out better at the other high school as I was a touch healthier for it, I actually held the poses longer (you'll notice in this one I hardly held any poses, or actually even finished some of them... but the crowd didn't seem to care much about it) and also in the other one I didn't have any athletes actually in it so I could do my own thing without worrying about anything else... but considering where I was at this point in time... cramping once during a 4min get the crowd pumped routine,while over flexing to makeup for lack of conditioning/stage readiness.... I suppose it came out ok....

[Benny5]

It's official... at this same time next year... I will be starting my diet for my qualifier... looking to be totally dialed in for the All South's which take place the 1st wk of November in St. Augustine, FL. Before that, I intend to take a part in the Lakeland Classic a Level 2 which occurs the second wk of September (maybe 8wks out from the All South's), then follow that with the Hurricane Bay a Level 4 in Tampa, FL the 3rd wk of September (maybe 7wks out from the All South's), and then I will try my hand at the Southeastern USA's a Level 5 in Longwood, FL which occurs in the 1st wk of October (maybe 4-5wks out from the All South's)... For those who got lost... the calendar might look like this....

2nd wk of September - Lakeland Classic (Lakeland), Level 2 (8wks out from the All South's)

3rd wk of September - Hurricane Bay (Tampa), Level 4 (7wks out from the All South's)

1st wk of October - Southeastern USA's (Longwood), Level 5 (4-5wks out from the All South's)

1st wk of November - All South's (St. Augustine), Level 5 (gametime if I didn't get my qualifier at the Southeastern USA's!)

So yes folks that is my goal for next year. And my Dieting starts July 1st... which is approximately 18-19wks out from the All South's. I hope to present very well at the 7-8wk out mark and sharpen up, become more refined, and get freakier and freakier as the November show approaches.

So... there's your update. That's my plan. You're either with me, or you aren't. The mass explosion is gonna happen first, then my wedding on May 9th of 09, then it's diet time... then it's qualifier time.

Game frikkin on.

[dpd555]

Originally Posted by Benny5

Because I had to see Chris Rock yesterday... the fiancee shelled out 330 bucks and we got close to front row seats for quite possibly one of the best comedians of our lifetime... .

Front row tickets! that must have been awesome.
Great workout too. I'm still amazed you can rep out with 365 on flat bench at the end of your session!!
What time you training legs on Saturday? I may have to join you

Originally Posted by Benny5

My part starts at the 7:58 mark on the vid....

Teach me some posing man I can hit the mandatories pretty solid, but my transitions need major help. I find it hard to motivate myself to practice posing.

Originally Posted by Benny5

2nd wk of September - Lakeland Classic (Lakeland), Level 2 (8wks out from the All South's)

3rd wk of September - Hurricane Bay (Tampa), Level 4 (7wks out from the All South's)

1st wk of October - Southeastern USA's (Longwood), Level 5 (4-5wks out from the All South's)

1st wk of November - All South's (St. Augustine), Level 5 (gametime if I didn't get my qualifier at the Southeastern USA's!)
.

Good plan buddy. Since we know you'll get your qualifier, why don't you do the 2009 NPC Nationals?? I figure by that time you'll have lots of momentum going into the show.

[Benny5]

eh my posing thus far has just been running around like a wild man and showing the crowd some adrenaline... no artsy transitions really i've been studying kevin levrone and flex wheeler vids though and next year i have plans to incorporate Celine Dion into my music (as a tribute to my marriage to Erica) and startout with a graceful intro before breaking into a pop-n-lock crowd pumping routine.

and the more i watch that vid i linked... the more i realize just how terrible my posing was... and that side tri at the end wasnt even my good side and i didn't hit it right at all... in fact i wish i never attempted that... an ab crab, a frount double bi, or a most muscular wouldve come out way better than that particular pose!

[Abigopq]

Originally Posted by dpd555

Front row tickets! that must have been awesome.
Great workout too. I'm still amazed you can rep out with 365 on flat bench at the end of your session!!
What time you training legs on Saturday? I may have to join you

DO LEGS WITH US!!!! That means more rest I hate that hell we call leg day

As for Ben doing the lakeland, tisk tisk, not even gonna let your trainee win a show b/c you gotta step in and kick his ass :*( <--- Crying

[Davidisgnarly]

Originally Posted by Abigopq

DO LEGS WITH US!!!! That means more rest I hate that hell we call leg day

yeah i agree with joe much needed rest..this is the 5 sets of 30 leg day aka: the one i blew chunks
could be a variety of reasons: the chicken i ate smelled kinda funny but me being lazy and all..i didnt feel like cooking another, also i DEFF spilled over at SM before the workout lol not to mention this workout is pretty BA you should join us

[Benny5]

Tomorrow is legs. Dom, we'll prob hit em around 330-4ish...just give me a call.

Today was arms... got the crew together for a 1230ish workout...

Also subscribed to the Bob C theory of waist control lately... and have been wearing my belt on all days... felt kinda weird to wear it on arm day... but if it truly helps keep my waist size down, I'm all for it. I rarely used a belt, even in PLing... I never tended to use it unless I was looking for crazy amounts of reps on deads... or if the weight I was attempting was pushin insanity... now I intend to use it all the time to help keep my waistline trim... Bob C argues that it does, another guy I know who has an insanely tiny waist wears his all the time, and Dom and his brother wear their belts all the time and they have some tiny waists as well... So count me in! In further news on this update.... DaveGnarly almost pulled me over helping me pull my belt tight enough... and since last wk, it already went down a notch... to the final holes on my belt! I look forward to having to drill some notches in it... so I can bring my waist down while bringing the lats and shoulders up... not to mention leg sweep to create that ultimate X look!

Yeah so... energy was good today. Sleep was wonderful. It feels good to have a friday off from work... Chris joined us today and it was good to have him back in the mix... he hasnt worked out with us for a few months as we're focusing on bulking and hes still cutting... but believers in HvH have convinced him this thing can go either way... We hit it hard a bit, but talked a bit as well, and towards the end we just lost it in laughs. All I can say is private part talk and HvH don't mix too well.

Arms "B"
1) SuperSet - ClosedGrip Bench WITH EZ Curls

CG Bench - 225x12, 315x7, 335x5 on my own... then maybe Chris curled 3 more, 365x4 and then I suppose Chris curled 2 more... he said I got it on my own, but I'm not convinced. All in all, pretty decent feel to these (wrist didnt feel much til final rep of last set) and strength is lookin ok.

EZ Curls - 45 each side x12, 45 each side x12, 50 each side x12, 50 each side x12

2) SuperSet - Skulls WITH DB HammerCurls

Skulls - 135x12, 185x4, 185x5
DB Hammers - 60's x6, 50's x12, 50's x12

3) DB Overhead Tricep Extension - 120x20, 120x16, 120x20... these are supposed to be 8-12 but my gym only has weights up to 120... so I just rep em.

4) High Angled Hammer Strength Bicep Curls

60'sx12, 80'sx12, 100's x12

Decent arm day. The fellas kept riding Dave about being better than his brother, and the guys kept riding me about "make it to the pro's/become a pro"... both things are highly encouraging... I'm sure Dave hates it enough it drives him... and I definitely appreciate the reminder of why I'm in there and where I want to go... So Joe, Chris, Dave... thanks for pushin me and keepin on me to try and get after that Card.

[Davidisgnarly]

Originally Posted by Abigopq

DO LEGS WITH US!!!! That means more rest I hate that hell we call leg day

As for Ben doing the lakeland, tisk tisk, not even gonna let your trainee win a show b/c you gotta step in and kick his ass :*( <--- Crying

yeah i was pretty heated and no problem bro keep pushing
you've got personal trainers at the gym asking you for advice lol
PRO or DIE!

[Benny5]

Um so yeah... not feelin too well.

Missed maybe 3 meals before we tried for legs at 445. I did however secure my new apartment and it's a decent upgrade over my current so I'm happy about that.

So running on basically E outside of my ASTnutrition produced carbs and Juggernaut.... I knew I was in for a doozie.

Legs B - With Dom as our special guest Glad he came down as he's always good company and we usually get after the weights pretty good... just sad I didn't have my A game on and got completely wiped out today core to the hard. And yes Dom wishes he had his camera... but I'll get to that in a minute...

Andy, Dave, Dom, and myself... taking on our legs...

1) Squats - Ironically enough, upon my warmup sets... I still felt a bit sore from the leg workout 6 days ago...so this volume is really pushing our limits.

225x8, 315x2 (deep, sit there for a while in...and stretch squats...still warming up), 405x4, 495x4, 495x4

I can already tell at this point I'm in trouble for the day, but I'm pushin through...

2) SUPERSET - Seated Hamstring Curls WITH Quad Extensions

Hams - 175x12, 205x12, 250x12
Extensions - 220x12, 265x12, 265x12

Hams were burning at this point... and the designer of this program ie me... decided to ingeniusly place Hacks as the 3rd exercise.... and this is where payback comes into play...

3) Hacks

2 plates a side x12, 4plates a side x12... I was feelin this... and curiously enough my leg pumps hit 2-5min after my set, not immediately upon completion... so in this time Dave, Andy, and Dom ran their sets... and Dave looked at me like it was my go... I insisted it was his go... a lil cross banter and we upped the ante to 5 plates a side (which fresh I usually have no probs with) and the pump in my left quad wouldn't go away, and I wasn't ready and we had 4 on... but I wanted Dave to try 5 so I went with it... and much like my pupil from last wk... it ended in a puke fest.... I got the 12 reps... my CNS was shocked... I needed a big timeout... headed to the restroom for water on face and to breathe on my own... and true to form... the pump in my legs kicked in the 2-5min after the set... and I found myself puking 3-4times over the toilet. Needless to say, I don't think Dave tried the 5 plates... I wasn't too aware of much after the puke.

4) Um yeah... after puking.... I found enough focus to get my hams in... as they're a weak point and puking is no excuse...

Lying Leg Curls - 95x14, 140x12, 170x12

Didn't however make it to legpress... and quite frankly, quads were so pumped, didn't feel the need.

Now home, re-fed myself with rice cakes, and gonna go kill some Buffalo Wilds and watch some UFC now that I'm feeling somewhat healthy again.

[MasterStrongman]

[QUOTE=Benny5;187944211]3) Hacks

2 plates a side x12, 4plates a side x12... I was feelin this... and curiously enough my leg pumps hit 2-5min after my set, not immediately upon completion... so in this time Dave, Andy, and Dom ran their sets... and Dave looked at me like it was my go... I insisted it was his go... a lil cross banter and we upped the ante to 5 plates a side (which fresh I usually have no probs with) and the pump in my left quad wouldn't go away, and I wasn't ready and we had 4 on... but I wanted Dave to try 5 so I went with it... and much like my pupil from last wk... it ended in a puke fest.... I got the 12 reps... my CNS was shocked... I needed a big timeout... headed to the restroom for water on face and to breathe on my own... and true to form... the pump in my legs kicked in the 2-5min after the set... and I found myself puking 3-4times over the toilet. Needless to say, I don't think Dave tried the 5 plates... I wasn't too aware of much after the puke.

4) Um yeah... after puking.... I found enough focus to get my hams in... as they're a weak point and puking is no excuse...

[QUOTE]

On my way back to SC from Tampa, I stopped in my hometown of Savannah for supper and met up with one of my oldest friends who is a gymnast and coach. This dude is built like a gymnast and is a very, very good coach. (And anyone who thinks gymnastics is wimpy doesn't know much about it!)

Anyway, we were talking about puking during training and he said that he had read several articles that seemed to say that puking is your body's reaction to a massive release of growth hormone. It is nauseating. So when you puke, you are really in a massive anabolic state and continuing to train (safely) is actually good for you.

That said, Benny may become bulimic training to puke status every day! But it is interesting... and it means that those post puke sets may have been the most valuable.

MS < ---- does train to puke enough

[Benny5]

interesting... but rest assured i'll never puke intentionally unless it's to make weight... and those days of trying to make weight are over... so yeah man... no intentional puking for me, no matter how good the gh release might be! however, i can promise i'll always be bringing some crazy intensity to legday per my usual lately, as i'm determined to get them up no matter what i have to go through. and yeah man, my hammies are barking, and i didn't feel the 2 exercises we did for them, with how i was feeling, was going to do much... but me cramping last night, and then feeling like a bus hit me this morning, lets me know i hit my legs pretty good.

ps - forrest griffin was the man last night and probably exhibited one of the best examples of sharp shooting with punches and kicks and kept the distance against rampage well enough to win the thing! gotta love the adrenaline a fight elicits.

[dpd555]

I'm limping today Benny
Man...I should have brought my camera last night! I have never even felt the urge to puke....yet. I need to get back to squatting like that...close stance, ATG, slow negative. My squat strength has taken a big dip since focusing on hacks and leg presses. No substitute for ATG squats!
Those kind of workouts will get us growing for sure

[_Machine_]

little off topic, but a quick question

phase1 on CG incline db presses do you keep the dbs together the whole movement? Its more comfortable for me to bring them down shoulder width. What part of the chest does this hit..not sure where I should be feeling it.

[Davidisgnarly]

Originally Posted by Benny5

Um so yeah... not feelin too well.

Missed maybe 3 meals before we tried for legs at 445. I did however secure my new apartment and it's a decent upgrade over my current so I'm happy about that.

So running on basically E outside of my ASTnutrition produced carbs and Juggernaut.... I knew I was in for a doozie.

Legs B - With Dom as our special guest Glad he came down as he's always good company and we usually get after the weights pretty good... just sad I didn't have my A game on and got completely wiped out today core to the hard. And yes Dom wishes he had his camera... but I'll get to that in a minute...

Andy, Dave, Dom, and myself... taking on our legs...

1) Squats - Ironically enough, upon my warmup sets... I still felt a bit sore from the leg workout 6 days ago...so this volume is really pushing our limits.

225x8, 315x2 (deep, sit there for a while in...and stretch squats...still warming up), 405x4, 495x4, 495x4

I can already tell at this point I'm in trouble for the day, but I'm pushin through...

2) SUPERSET - Seated Hamstring Curls WITH Quad Extensions

Hams - 175x12, 205x12, 250x12
Extensions - 220x12, 265x12, 265x12

Hams were burning at this point... and the designer of this program ie me... decided to ingeniusly place Hacks as the 3rd exercise.... and this is where payback comes into play...

3) Hacks

2 plates a side x12, 4plates a side x12... I was feelin this... and curiously enough my leg pumps hit 2-5min after my set, not immediately upon completion... so in this time Dave, Andy, and Dom ran their sets... and Dave looked at me like it was my go... I insisted it was his go... a lil cross banter and we upped the ante to 5 plates a side (which fresh I usually have no probs with) and the pump in my left quad wouldn't go away, and I wasn't ready and we had 4 on... but I wanted Dave to try 5 so I went with it... and much like my pupil from last wk... it ended in a puke fest.... I got the 12 reps... my CNS was shocked... I needed a big timeout... headed to the restroom for water on face and to breathe on my own... and true to form... the pump in my legs kicked in the 2-5min after the set... and I found myself puking 3-4times over the toilet. Needless to say, I don't think Dave tried the 5 plates... I wasn't too aware of much after the puke.

4) Um yeah... after puking.... I found enough focus to get my hams in... as they're a weak point and puking is no excuse...

Lying Leg Curls - 95x14, 140x12, 170x12

Didn't however make it to legpress... and quite frankly, quads were so pumped, didn't feel the need.

Now home, re-fed myself with rice cakes, and gonna go kill some Buffalo Wilds and watch some UFC now that I'm feeling somewhat healthy again.

actually it was the set before last that i challenged you with 4 plates..seeing as to how i didnt want to keep removing plates and putting em on i said its only 3 sets may as well bump it to 4..next set dom threw on 5 so you just went with the flow and pumped out 12 this is where some serious pukage occurred.

You know i was heated when you puke everone's like "He needs an ambulance is he alright??!!!!" and your puking where no one can see you, but when i puked right in front of everyone next to the leg press in the trashcan no one even acknowledges me?? like wtf lock it down!!

[Benny5]

Originally Posted by _Machine_

little off topic, but a quick question

phase1 on CG incline db presses do you keep the dbs together the whole movement? Its more comfortable for me to bring them down shoulder width. What part of the chest does this hit..not sure where I should be feeling it.

not offtopic at all bro. and yeah keep them together. your chest is designed to do 2 things, 1) pull your arms together and 2) push things away from your body, so this CG db work does both of those...

working the contraction of the inner chest, and hit's tris a bit.

[Benny5]

Originally Posted by Davidisgnarly

actually it was the set before last that i challenged you with 4 plates..seeing as to how i didnt want to keep removing plates and putting em on i said its only 3 sets may as well bump it to 4..next set dom threw on 5 so you just went with the flow and pumped out 12 this is where some serious pukage occurred.

You know i was heated when you puke everone's like "He needs an ambulance is he alright??!!!!" and your puking where no one can see you, but when i puked right in front of everyone next to the leg press in the trashcan no one even acknowledges me?? like wtf lock it down!!

too funny bro. i would say it's because you puked at 1055 at night... and i did it midday on the wkend... but really... maybe it's because peeps dont want to try to brush a 250lb body under the rug eh, small token of appreciation from peeps for me being me i guess. who knows? i'm curious as to how everybody knew i was in there puking. oh well. i survived. and did a group of hamstring sets after! core to the hard.