Quest for a Massive Chest

[thom2355]

It has now been a week since my first competition. I placed 4th in the Men's Open Lightheavyweight class at the 2008 NPC Great Lakes Ironman. I learned a lot at the competition that will help me finish higher at my next competition. I considered keeping on the diet for another month and making a run at the next NPC show in Michigan, but I feel that it is more important for me to add some lean mass now. My weak point in my physique is my chest. I need to bring up my chest along with adding more size all the way around.

With that being said, I talked it over with Derek and I will start off on the Lean Mass Diet 2500 and training using his Stubborn Chest Hypertrophy program. My split looks like this:

Monday - Chest A
Bench Press - 3 sets of 3-5
Incline DB Press - 3 sets of 6-10
Cable Flies/Crossovers - 6 sets of 10-12 using varying angles
CG Bench Press - 3 sets of 6-10
Skull Crushers - 3 sets of 6-10

Tuesday - Back, Traps, and Bis
Bent Over Row - 3 sets of 6-10
Lat Pulldown/Pull-ups - 3 sets of 6-10
Seated Cable Row - 3 sets of 6-10
BB Shrug - 3 sets of 6-10
DB Shrug - 3 sets of 6-10
BB Curl - 3 sets of 6-10
DB Curl - 3 sets of 6-10

Wednesday - Cardio and Abs

Thursday - Legs
Squat Style Leg Press - 3 sets of 6-10
Still Leg Deadlift - 3 sets of 6-10
Static Leg Extension - 3 sets of 6-10
Leg Curl - 3 sets of 6-10
Standing Calf Raise - 3 sets of 6-10
Seated Calf Raise - 3 sets of 6-10

Friday - Chest B
Incline Bench Press - 5 sets of 6-10
Dips - 5 sets of 6-10
Military or DB Press - 3 sets of 6-10
DB Side Laterals - 3 sets of 6-10

Saturday - HIIT
Sprints
Agility Training

Sunday - Off

I will perform cardio post workout, starting out with 30 minutes and decreasing over the weeks. I used this split last week with about 80% intensity. Next week it is go time.

[alaska21]

I am on the same quest my friend. Good luck...I hate my chest and am going to punish it tonight heh

[CM82682]

Im in for this. Its time to add some lean mass and some slabs of it to that chest!

[thom2355]

All right first all out day on the new split and diet. I hit chest and tris this morning. It went a little like this.

Chest
Bench Press
225 x 5,4,4

Incline DB Press
75 x 10,10,9

Cable Cross
Low - 20 x 10,10
Mid - 25 x 10,10
High - 30 x 10,10

Tris
CG Bench Press
155 x 10,10,10

Decline Tricep Extension
80 x 10,10,10

Cardio
30 minutes LI

The weight needs to go up. I found a spotter for my bench sets, which was not an easy task since I have switched to training at 5 am. This will help a lot down the road. My cross overs need more weight, but I concentrated on form and squeeze. I will raise the weight next time and keep concentration on form and squeeze. The incline press will increase quickly. My balance was a little off today. The triceps excercises will also go up in weight.

[thom2355]

Back

Bent Over Rows
205 x 10
225 x 10
225 x 8

Pullups
BW x 9,8,8

Seated Rows
200 x 10,10,10

Traps
BB Shrug
365 x 10,10,10

DB Shrug
130 x 10,10,10

Biceps
BB Curl
95 x 10,10,8

Preacher DB Curl
32.5 x 10
37.5 x 10,10

Cardio
30 minutes LI

Still figuring out my weights a little here. All in all a great workout. Back is toast.

[thom2355]

Just a little cardio and ab work this morning. Went a little something like this.

Cardio
15 minutes Stair Stepper
10 minutes Stepmill
20 minutes Elliptical

Abs
Hanging Leg Raise
3 sets x 15,15,15 (30 second rest between sets)

Decline Crunch 21's
3 sets x 21,21,21 (30 second rest between sets)

Plank
1 set 60 seconds

Oblique Plank
1 set 30 seconds (each side)

On a side note. My traps are good and sore today from yesterday's workout. I think that the combination of BB shrugs followed by dumbell shrugs will pay huge dividends.

[thom2355]

Decided to get a little freaky with the legs this morning. Added in a couple supersets and I had trouble walking out of the gym. It went something like this.

Squat Style Leg Press
5 plates per side x 10
5 plates per side x 10
5 plates per side x 10, superset single leg leg press 70lbs/side x 10 reps, superset tip-toe leg press x 30 reps

Stiff Leg Deadlift
185 x 10
185 x 10
185 x 10, superset DB Walking Lunges 50 x 16 steps, superset DB SLDL x 10 reps

Seated Leg Curl
150 x 10
150 x 10
150 x 10

Static Leg Extensions - superset with Leg Curls
3 sets of 10 reps

Donkey Calf Raises
340 x 10
340 x 10
340 x 10

Seated Calf Raise
5 plates x 10
5 plates x 10
5 plates x 10, drop to 4 plates, drop to 3 plates, drop to 2 plates

Cardio
20 minutes LI

[CM82682]

Decided to get a little freaky with the legs this morning. Added in a couple supersets and I had trouble walking out of the gym. It went something like this.

Squat Style Leg Press
5 plates per side x 10
5 plates per side x 10
5 plates per side x 10, superset single leg leg press 70lbs/side x 10 reps, superset tip-toe leg press x 30 reps

Stiff Leg Deadlift
185 x 10
185 x 10
185 x 10, superset DB Walking Lunges 50 x 16 steps, superset DB SLDL x 10 reps

Seated Leg Curl
150 x 10
150 x 10
150 x 10

Static Leg Extensions - superset with Leg Curls
3 sets of 10 reps

Donkey Calf Raises
340 x 10
340 x 10
340 x 10

Seated Calf Raise
5 plates x 10
5 plates x 10
5 plates x 10, drop to 4 plates, drop to 3 plates, drop to 2 plates

Cardio
20 minutes LI

Great workout bro. Gotta kill those legs and make them grow! Keep at it, I dont think we nattys will ever have the problem of having legs that are too big.

[thom2355]

Incline Bench Press
155 x 10,10,10,8,8

Dips
BW x 10,10,10,10,10

DB Military Press
55 x 10,10,10

Side Lateral
25 x 10
25 x 10
30 x 8, drop to 20, drop to 15

Cardio
30 minutes LI

Great Workout. My numbers on the incline are way lower than they used to be, but I am focusing on moving the weight with good consistent form. Dips are going to be weighted next week and I will move the DB military weight up.

[thom2355]

HIIT

Sprints
10 120 yard sprints/fast walk back

Agility Training

15 minutes fast walking

Abs

Leg Lifts
Oblique Crunches
Crunches

[bryce126]

Decided to get a little freaky with the legs this morning. Added in a couple supersets and I had trouble walking out of the gym. It went something like this.

Squat Style Leg Press
5 plates per side x 10
5 plates per side x 10
5 plates per side x 10, superset single leg leg press 70lbs/side x 10 reps, superset tip-toe leg press x 30 reps

Stiff Leg Deadlift
185 x 10
185 x 10
185 x 10, superset DB Walking Lunges 50 x 16 steps, superset DB SLDL x 10 reps

Seated Leg Curl
150 x 10
150 x 10
150 x 10

Static Leg Extensions - superset with Leg Curls
3 sets of 10 reps

Donkey Calf Raises
340 x 10
340 x 10
340 x 10

Seated Calf Raise
5 plates x 10
5 plates x 10
5 plates x 10, drop to 4 plates, drop to 3 plates, drop to 2 plates

Cardio
20 minutes LI

I know its been a few workouts since this one but SICK leg day man! I especially am a fan of the SLDL superset you threw in there...those are a killer.

[thom2355]

Bench Press
225 x 5,5,5

Incline DB Press
75 x 10,8,7

Cable Crossovers
Low Pulley 22.5 x 10,10
Mid Pulley 22.5 x 10,10
High Pulley 27.5 x 10,10

CG Bench Press
145 x 10,8,8

Decline Tricep Extensions
90 x 10,8,7

Cardio
30 minutes LI

The chest was full today. I will move the bench to 235 next week. I lowered the weight on the CG Bench to correct a form issue that I had and I feel that I figured it out and I will stay at that weight next week.

[thom2355]

Great workout bro. Gotta kill those legs and make them grow! Keep at it, I dont think we nattys will ever have the problem of having legs that are too big.

Never too big. The only problem is that I already have to buy pants that have a waist that is too big to fit the quads in.

I know its been a few workouts since this one but SICK leg day man! I especially am a fan of the SLDL superset you threw in there...those are a killer.

That superset is a killer for sure. I felt it for a few days.

[thom2355]

Back

Bent Over Rows
235 x 10,10,10

Pullups
BW x 8,7,7

Seated Row
220 x 10,10,10 (Form sloppy on last set)

Traps
BB Shrug
385 x 10,10,10

DB Shrug
130 x 10,10,10

BB Shrug 315 x 12 superset DB Shrug 100 x 12

Biceps
BB Curl
95 x 10,10,8

Alt DB Curl
45 x 10,8
45 x 7, drop to 25, drop to 15

Cardio
30 minutes LI

Back is fried today. It will be tough to sit comfortably at my desk all day. Great workout today. The rows are becoming easier with proper form. I expect the weight to move up rather quickly. I will keep biceps light to emphasize form for a least a couple weeks, then I will move up the weight on the BB curl accordingly.

[CM82682]

Never too big. The only problem is that I already have to buy pants that have a waist that is too big to fit the quads in.

Nothing wrong with that!

[thom2355]

Cardio
30 minutes
15 minutes on stair stepper
15 minutes on stepmill

Abs (30 sec Rest periods)

Hanging Leg Raises
3 sets x 15,15,15

Decline Crunches (21's)
3 sets x 25lbs, 10 lbs, BW

Oblique Raises on Hyper
3 set of 10 with 25 lbs

Back Hyper Extensions
3 sets of 10 with 25 lbs

Pretty good workout today. Definitely fried the core today. I added in 15 minutes on the treadmill so that I could catch the end of SportsCenter.

[thom2355]

Nothing wrong with that!

I agree, however, I wear a polo shirt tucked into jeans to work everyday and the scarecrow like jeans have to look a little funny. I could really care less though.

[thom2355]

Squat Style Leg Press
5 plates + 25/per side x 10
5 plates + 25/per side x 10
5 plates + 25/per side x 10*superset single leg leg press (2 plates/side)*Tip Toe Leg Presses x 30

SLDL
225 x 10
225 x 10
225 x 10*superset DB Lunges (50lbs)*DB SLDL

Seated Leg Curl
150 x 10
150 x 10
150 x 10

Static Leg Extensions
3 sets of 10 with 5 sec contraction

Donkey Calf Raise
400 x 10
400 x 10
400 x 10

Seated Calf Raise
5 plates x 10
5 plates x 10
5 plates x 10, drop 4 plates, drop 3 plates

Cardio
30 minutes LI

I had a great workout this morning. Legs are fried yet again.

[thom2355]

Well I just finished off my last serving of Xtend that I had left. Luckily I had my supplement shipment come in today. Now I know I saw a thread earlier today about a massive order to which I counter with this. Enough messing around time to add some mass!!!!

[thom2355]

Incline Bench Press
165 x 10,10,10,8,7

Weighted Dips
25 lbs x 10,10,10,10,10

Military DB Press
60 x 8,8,8

Lateral Raises
25 x 10,10,10

Cardio
30 minutes LI

Great Workout. I am starting to get more weight on the excercises. I am considering dropping the weight on the military presses. My strength on the presses has gone down a ton since I am doing them after chest. In sticking with the routine, I may use lighter weights and use slow negs and paused contractions to compensate for the light weight, or I may just keep pounding away and wait for the strenght to go up. I am adding Vasocharge back in the mix Monday since Sunday will complete my two weeks off. I may wait and see how that effects my training before I change it up. Any opinions?

[thom2355]

Bench Press
235 x 4,3,3

Incline DB Press
75 x 10,10,8

Cable Crossovers
Low Pulley
17.5 x 10
22.5 x 10

Mid Pulley
22.5 x 10
27.5 x 10

High Pulley
32.5 x 10
32.5 x 10

Triceps
CG Bench Press
145 x 10,10,8

Decline Tricep Extensions
80 x 10,10,8

Cardio
30 minutes LI

Great Workout. I felt pretty strong today and I could have got a couple more reps on the bench, but I had no spotter today, the gym was empty. What I lacked on the bench I made up for through the rest. I had a sick pump through the workout and got a good sweat going on the cardio. Welcome back Vasocharge.

[thom2355]

Bent-Over Rows
255 x 10,8,7

Pull-ups
BW x 7,7,6

Seated Rows
240 x 10,10,10

BB Shrugs
365 x 10,10,10

DB Shrugs
130 x 10,10,10

BB Curl
95 x 10,10,8

Seated DB Curl (Both arms at same time)
35 x 10,10,8

Cardio
30 minutes LI

Great Workout Today. I am pretty pissed with my pullups. During contest prep I was getting BW +25 lbs for 10 reps. Now I can't get 10 BW. Granted I am heavier and doing pullups after rows, but it still upsets me. I will check with Derek to see what he thinks about switching out the seated rows with a different excercise. I have been doing them every back day for about 20 weeks and I think that it is time to change.

[thom2355]

I went for about a 45 minute walk last night with about 15 minutes of abs after it. I had to stray from my normal routine because Tuesday night I went to a concert and did not get home until about 1:45 am, so getting up at 4:30 was not looking like an appealing option. Got the work done though.

[thom2355]

Squat Stlye Leg Press
6 plates/side x 10
6 plates/side x 10
6 plates/side x 10*superset single leg leg press*tip toe leg presses

SLDL
275 x 10
275 x 10
275 x 10*superset DB Lunges

Seated Leg Curl
150 x 10
150 x 10
150 x 10

Static Leg Extensions
10,10,10

Donkey Calf Raises
400 x 15
400 x 12
400 x 11

Angled Seated Calf Raises
100 x 15
100 x 15
100 x 13

Cardio
15 minutes Stepmill
15 minutes Elliptical

Well the legs are fried. My weights are creeping up and my form is still solid. I have to hit legs extra hard seeing as how I only hit them once a week. Any ideas for supersets are appreciated. I am running out of ideas and next week I am going to change a few excercises throughout my split. I am having trouble finding supersets for the legs because I can't do squats or leg extensions per my knee surgeon. I have to wait until at least March for that ban to be lifted.

[thom2355]

Incline Bench Press
165 x 10
165 x 10
165 x 10
165 x 10
185 x 6

Dips
BW +45 x 10,10,10,8,6

DB Military Press
60 x 10, 8, 6

Side Laterals (pause at top)
25 x 10
25 x 10
25 x 10*drop to 15lbs* drop to 10 lbs

Cardio
15 min Stepmill
15 min Treadmill

I feel like I am starting to gain a lot of my strength back in my chest. The incline presses felt really good today. I will raise the starting weight next week. Shoulders are still pretty exhausted when I get to them, but I felt more in control of the weights this week than last. HIIT tommarow and off on Sunday.

[thom2355]

Bench Press
235 x 5
235 x 5
235 x 5 (I think spotter helped last rep)

HS Incline Chest Press
70/side x 12
80/side x 10
90/side x 8

DB Fly
Incline
40 x 10,10
Flat
40 x 10,10
Decline
40 x 10,10

CG Bench Press
155 x 10,8,6

Lying Tricep Extensions
80 x 10,10,10

Cardio
30 minutes on Arc Trainer

Strength is still climbing. I feel really comfortable on the bench press. A few months ago I was having trouble with shoulder pain on the press, but that is not present at the time. I will move the Bench Press weight up next week. I switched up the excercises a little bit. I am going to use the Hammer Strength inclines for a few more weeks along with the dumbell flyes, then it will be back to incline DB's and Cable Crossovers.

[Beast]

I don't see how your chest isn't going to explode if you keep hitting it like that!!! Good work!

[thom2355]

Back
Bent Over Rows
255 x 8,8,8

Pulldowns
180 x 10,10,10

HS Low Row
70 x 12
80 x 10
90 x 10

BB Shrug
365 x 10,10,10

DB Shrug
130 x 10,10,10

BB Curl
95 x 10,10,10

Alt DB Curl
45 x 10,8,7

Cardio
30 minutes on Arc Trainer.

Back is super pumped today. I swithed up a couple exercises adding in Hammer Strength Rows and Lat Pulldowns, removing pullups and seated cable rows. The change in exercises hit a couple different areas and hopefully will cause a little soreness tomorrow. I will move up the weight on the BB Curl next week.

[thom2355]

I don't see how your chest isn't going to explode if you keep hitting it like that!!! Good work!

Hopefully that's true. Shirts are still fitting a little loose.

[thom2355]

Cardio
20 minutes Stepmill
15 minutes Elliptical

Abs
3 sets Hanging Leg Raises
3 sets Standing Oblique Crunches
3 sets Decline Sit ups

Forearms
BB Wrist Curls
70 x 12,12,12

DB Wrist Curls
35 x 10,10,10

Good workout today. I through in some intervals on the elliptical and the stepmill was grueling as normal. I through in some forearm work today since I have been using straps a lot more on back day.