4 Months Progress Pic

[sika]

Hey Guys, i'm still here, still dedicated and staying focused, here's 4 months progress, my own thoughts are Chest is soooo poor, i hit it hard once a week but it just doesnt wanna change much, its thicker but cant see it much, Overall progress thoughts?, Ive been on a 5 day split but i'm switing to a 3 day split starting next week. thanks for your input

[dowdy16]

shoulders and lats defo improved, as have your arms, cant really tell about your chest but i think that may be the pose that you are using

[stronglikewood]

Definately got bigger and leaner overall. So why are you going to switch to a 3 day out of interest?

[SphinX]

Good progress man, chest always takes time, but if you're seeing some gains, its gain full stop. What's your chest routine like currently?

[sika]

Im switching to a 3 day due to family reasons, 5 days takes up alot of time, its unfair on the mrs
Chest workout changes every workout really, i'm on the kris gethin 12 week programme but i'm swapping and doing 3 main muscle days from it, here is a couple examples of chest


Today
Cardio: 25 minutes

Twists: 1 set of 150 reps

Incline Flyes:
2 warm-up sets of 8-10 reps
2 sets of 10-12 reps

Flat Machine Press:
2 warm-up sets of 8-10 reps
2 sets of 12-15 reps

Modified Push-Up:
2 sets of 10 reps

Machine Dips:
3 sets of 10-12 reps

Overhead Rope Extension:
1 warm-up set of 8-10 reps
3 sets of 12-15 reps

Cable Pushdowns:
1 warm-up set of 8-10 reps
2 sets of 10-12 reps

Cardio: 25 minutes
Twists: 1 set of 150 reps


last week


Cardio: 25 minutes

Twists: 1 set of 150 reps

Dumbbell Press:
5 warm-up sets of 8-10 reps
2 sets of 6-8 reps

Decline Bench Press:
2 warm-up sets of 8-10 reps
1 triple drop set of 6-8 reps

Incline Dumbbell Flyes:
2 sets of 8-10 reps
1 drop set of 8-10 reps

Cable Crossovers:
2 sets of 10-12 reps
1 drop set of 10-12 reps

Superset:
Lying Tricep Extensions:
3 sets of 10-12 reps

Lying Pullovers:
3 sets of 8-10 reps

Overhead Dumbbell Extension:
2 warm-up sets of 8-10 reps
3 sets of 10-12 reps

Bench Dips:
3 drop sets of 10-12 reps + partial reps until failure

Incline Reverse Crunch:
3 sets of 15 reps

Cardio: 25 minutes
Twists: 1 set of 150 reps

What you guys think? today was shi*t, chest wasnt even a serious workout, i p refer bench but i'm following the plan so dont wanna let down my mate who i go with.

Struggling a bit with diet, need to shift belly fat and overall bodyfat %

[MiniHulk]

You tried weighted dips? Your amount of reps you do on them makes me think you can add some weight on it to get your chest growing.

Nice work so far.

[Tox]

Good noticeable gains for 4 months mate.

Not sure I like that program you are doing now though....a bit complicated really I think.

[sika]

Yeah its a pretty intense workout, some times its very annoying but it seems to be working alright so far, as soon as its done i'm a switch it up for a serious 3 days split with alot of compound exercises, i have started to do lower reps that the workout says but have been going as heavy as possible, started this last week so maybe i just need time now,

Not tried weighted dips yet, i'm not that strong haha, thanks for your kind words

[stavrog1]

i would sack off decline press, never had any benefits for me or anyone i know, and no need for that extra exercise. Sack off at least one of those triceps exercises as you don't need that much for that small a muscle group. i'd recommend getting rid of cable crossovers too as think incline flies work that movement enough.

[sika]

Thanks for the advice, Im kinda tempted to pack in the workout completely and do my own haha