Bench Press - six months

[roccodart440]

I'/ve put on 25 pounds to my bench in 1.5 months with no gear on my new chest workout. Use the forum search tool and find the thread called "another gain on new chest workout"

Also post your 1 rep max and i'll post the interpritive workout you need.

 

[Derexan]

190 lbs 1 rep max...

 

[roccodart440]

135x10
140x3
150x3
160x3
170x3
Add one more set above 170 and tey for 3. Keep upping weight until you fail to get 3 reps. 4 sets minimum.

135x5 Explosive pause llifts. Do a ful 1 sec pause.

do 4 sets of boards. 5 reps each set . Minimum of 4 sets but go to failure.

Do 4 sets of any triceps excersize of your choice. 6-10 reps.

 

[adidamps2]

I'm already pretty good on them, still working on them though

As of now

Pushups 35-40
Runtime: 7:30 mile EASY ( i got tested after i already lifted and did my cardio and ate a large meal, so it's probably better)
Situps: Don't know but it's easy for me
Pullups: not getting tested on it, don't really know

what branch are you joining? 35-40 push-ups is weak. you need more than that for the army. and a 7:30 mile run is decent but nothing to brag about either.

 

[Mudge]

My fat ass can run 2 miles in 14 flat, not really pushing myself.

 

[slugg]

what militar branch are you going into becuase during boot camp your going to lose all you gained
i went through marines corps and you dont necasarly lift wieght s you r always running and you dont eat that much so any muscle you put on will go away for the most part but you will be in good shape when you come oujt youll just be skinny i wouldworry about puttin muscle on after boot camp

 

[Derexan]

Army. I just want to change my physique...That's all

 

[pullinbig]

page 6 of the deadlift sticky. there is a nice program for adding mass. full body not just chest.

no juice needed.