Kyles Journal

[Superhuman]

i would use chalk other than gloves - i have to use gloves because my gym are funny with people using chalk - but using gloves can actually make your grip worse.

i use DB's for both and there are a couple of reasons for this -

1 - when using a barbbell you actually use your stronger arm more (without realising) - using DB's prevent this
2 - i feel they isolate the chest muscles more
3 - many people have an uneven grip on the barbbell - this also causing one side to work harder than the other and also could result in serious injury (i have seen this happen to 3 people at my gym in 6 months)

i'm not saying don't use barbbells - just i prefer DB's - there willbe people on here who completely disagree with what i say but its down to personalchoice - i feel i progress better though using DB'sand this gives e that extra motivation to push myself.

with regards to what DB's to use - personally i would just pick some that you feel you will be comfortable with - do your warmup set with them and depending on how hard or easy they feel - adjust the weight accordingly for your working sets - but remember when what you use this session and try and improve next session

[kyle_d]

Okay cheers mate, i'll give it a go. Last workout i was nackerd going straight from flat to incline. Do you do this? Or do you do something inbetween?

[Superhuman]

i go straight from flat to incline

its very tiring as it hammers your chest and your triceps

its surprising when you do incline that you can only do say 2/3 of what you can do on flat - yet you feel it more

[kyle_d]

Okay mate as long as im doing it right then the burning is worth it lol. Yeah i cant ever do equal weight on both one after another.

Would you say the order of my chest/shoulders day is okay?

HCPP
Dips
Flat Chest Press
Incline Chest Press
Front Dumbbell Raises
Shrugs

Also, im thinking about trying gironda dips today. If i can only manage one set will it be okay to do one set of girondas then 2 sets of normal? Obviously i'll try 3 if i can.

[Superhuman]

looks like a good steady layout to me

its definately alright to do that with your dips - just ease your way into girondas because they arent the easiest of things to do

to start it would probably be easier if you got someone to sortof hold your legs infront of you so you get used to the movement because it is a big change - thats how i managed to ease my way into it

dips are my favourite exercise - by a mile - i normally do 2 sets of girondas and 2 sets of normal - just make sure you go nice and deep to get the full benefit

and il be keeping a lookout on here later to see how you did

[kyle_d]

Okay mate thanks for advice but.. if your legs are infront is that still chest? I'll get my mate to hold my legs like you said.

I did like 2 the other day just to see how it felt and i could feel it ripping the chest near the armpit straight away. Didnt do more than 2 because it wasnt chest day just wanted to see how it felt.

Didnt you only manage like 7,6,5 when you first tried them or something?

I'll post what i manage later Gonna be quite different to my last posted chest workout as i'll be using DBs and Girondas. Looking forward to it.

[kyle_d]

I looked again, i was wrong you did 2x10 the first time you tried them. Well done.

I also noticed i dont ever do Flyes. Should i swap incline for flyes? If so should i do them flat or incline?

[Superhuman]

yes its still chest as long as you keep your chin tucked in and elbows as wide as possible

do you mean you dont ever do flyes you just do press? i never do press i always do flyes - seem to work the muscle more for me - but again each to their own in that respect too

[kyle_d]

Tried gironda dips, and i thought they were fairly easy. Although my mate was holding my legs. I'll try without next time.

Also tried using DBs for chest work, but i really didnt like it. Tried flat pressing 20s, did about 2. Tried 18s still only managed 2 so i thought whats the point trying any less and went to the bench lol.

My left palm started killing half way through the workout, not sure why but it was putting me off a bit. It was when i made a fist or gripped a bar.

HCPP - WU with 20kg then 25kg.
30KG x 10, 35KG x 10, 40KG x 10 (PB)

Gironda dips - 10, 10, 10.

Flat chest press - 40KG x 10, 50KG x 10, 55KG x 8.

Incline chest press - 40KG x 10, 45KG x 10, 50KG x 7.

Front dumbbell raises - 8kgs x 10 each arm x 3.

Shrugs - 22kg 6 each way x 3.

[Superhuman]

when you do your shrugs are you holding it for about 2 seconds at the topof the shrug?