Chest/Back Log

[King Leesus]

Hey guys, im trying to get some advice. SORRY IF THIS IS THE WRONG FORUM.

As many may know, I do alot of jiu jitsu and muay thai. I recently changed my workout to "strength" workout. This is the best I could come up with about 2 months ago. On another forum all they did was BLAST me, and make fun of it, but didn't say anything about what was wrong with it. PLEASE give me advice as to how this looks. This is my chest and back workout:

Start:
Incline Bench
Set 1 - 135lbs 12 reps
Set 2 - 225lbs 6 reps
Set 3 - 225lbs 6 reps
Set 4 - 205lbs 6 reps
Set 5 - 185lbs 8 reps

Flat bench
Set 1 - 135lbs 12 reps
Set 2 - 225lbs 6 reps
Set 3 - 225lbs 6 reps
Set 4 - 205lbs 6 reps
Set 5 - 185lbs 8 reps

Decline bench
Set 1 - 155lbs 12 reps
Set 2 - 245lbs 6 reps
Set 3 - 245lbs 6 reps
Set 4 - 215lbs 6 reps
Set 5 - 205lbs 8 reps

Flat Bench Dumbbell Flys
Set 1 - 40lbs DB's 8 reps
Set 2 - 85lbs DB's 8 reps
Set 3 - 65lbs DB's 8 reps
Set 4 - 65lbs DB's 8 reps

Wide Grip Lat Pulls
Set 1 - 70lbs 12 reps
Set 2 - 90lbs 12 reps
Set 3 - 80lbs 12 reps
Set 4 - 110lbs 12 reps

"Row Bar" (Palms facing inward) Lat Pulls
Set 1 - 80lbs 12 reps
Set 2 - 100lbs 12 reps
Set 3 - 90lbs 12 reps
Set 4 - 120lbs 12 reps

Rear Delt Dumbbell Flys
Set 1 - 35lbs DB's 8 reps
Set 2 - 55lbs DB's 8 reps
Set 3 - 45lbs DB's 8 reps
Set 4 - 45lbs DB's 8 reps

At the end of my workout I do burnouts on a row machine or dead lifts.

[jstforme]

i wouldnt do drop sets every excersize every workout. if you want to build muscle you need to build your weight up and while drop sets can help break a plateau i dont recommend it every session. that seems like a lot for a chest workout but im no pro so take it as a grain of salt. but my chest workout consists of incline, maybe a set or two of flat afterwards every once and a while, then dumbell fly (i have to use cables right now due to my shoulder:mad: ) then a few different cable excersizes which really burn up my chest and get those painful pumps :D . thats it, i dont remember the last time i did decline bench, when just trying to get some mass on your chest i dont think decline is neccessary but remember this is just my opinion and what has worked for me

[King Leesus]

i wouldnt do drop sets every excersize every workout. if you want to build muscle you need to build your weight up and while drop sets can help break a plateau i dont recommend it every session. that seems like a lot for a chest workout but im no pro so take it as a grain of salt. but my chest workout consists of incline, maybe a set or two of flat afterwards every once and a while, then dumbell fly (i have to use cables right now due to my shoulder:mad: ) then a few different cable excersizes which really burn up my chest and get those painful pumps :D . thats it, i dont remember the last time i did decline bench, when just trying to get some mass on your chest i dont think decline is neccessary but remember this is just my opinion and what has worked for me
Yeah, I think I overwork my chest some.

[Tyrone]

Yeah, I think I overwork my chest some.

It kinda sounds like over trainning IMO...I can't even be happy with what I've been able to hit in doing chest/back in the same session...I do kinda what jstforme does...For the most part I go from Incline bb, then some heavy flys then some db flat press and then sometimes some cable cross overs...Changing it up every few weeks...Usually 4-6 sets per(just depending)
Back I hit another day...Kais suggested reverse bench every once in a while which I admit I've only done a few times since...

[ironfreak83]

Hey guys, im trying to get some advice. SORRY IF THIS IS THE WRONG FORUM.

As many may know, I do alot of jiu jitsu and muay thai. I recently changed my workout to "strength" workout. This is the best I could come up with about 2 months ago. On another forum all they did was BLAST me, and make fun of it, but didn't say anything about what was wrong with it. PLEASE give me advice as to how this looks. This is my chest and back workout:

Start:
Incline Bench
Set 1 - 135lbs 12 reps
Set 2 - 225lbs 6 reps
Set 3 - 225lbs 6 reps
Set 4 - 205lbs 6 reps
Set 5 - 185lbs 8 reps

Flat bench
Set 1 - 135lbs 12 reps
Set 2 - 225lbs 6 reps
Set 3 - 225lbs 6 reps
Set 4 - 205lbs 6 reps
Set 5 - 185lbs 8 reps

Decline bench
Set 1 - 155lbs 12 reps
Set 2 - 245lbs 6 reps
Set 3 - 245lbs 6 reps
Set 4 - 215lbs 6 reps
Set 5 - 205lbs 8 reps

Flat Bench Dumbbell Flys
Set 1 - 40lbs DB's 8 reps
Set 2 - 85lbs DB's 8 reps
Set 3 - 65lbs DB's 8 reps
Set 4 - 65lbs DB's 8 reps

Wide Grip Lat Pulls
Set 1 - 70lbs 12 reps
Set 2 - 90lbs 12 reps
Set 3 - 80lbs 12 reps
Set 4 - 110lbs 12 reps

"Row Bar" (Palms facing inward) Lat Pulls
Set 1 - 80lbs 12 reps
Set 2 - 100lbs 12 reps
Set 3 - 90lbs 12 reps
Set 4 - 120lbs 12 reps

Rear Delt Dumbbell Flys
Set 1 - 35lbs DB's 8 reps
Set 2 - 55lbs DB's 8 reps
Set 3 - 45lbs DB's 8 reps
Set 4 - 45lbs DB's 8 reps

At the end of my workout I do burnouts on a row machine or dead lifts.



dude this is wayyy too much chest. all i ever do is flat bench, either incline dumbell or incline barbell alternating these every week, and sometimes dumbell flyes. if you're focusing on building strength, try grouping your chest and tri's together in one session, shoulders and back together in one session, and legs. 3 day split, and i usually like to do legs the first training day in the week. might wanna do flat bench first, just my opinion, but you'll be able to handle more weight that way and thats how you get stronger.

this is all just a suggestion since i dont know how your training routine is with all of your MMA training. if you're bustin your ass hard in your grappling, then 2 days in the gym a week will be more than enough. strength is all about recovery.

[King Leesus]

dude this is wayyy too much chest. all i ever do is flat bench, either incline dumbell or incline barbell alternating these every week, and sometimes dumbell flyes. if you're focusing on building strength, try grouping your chest and tri's together in one session, shoulders and back together in one session, and legs. 3 day split, and i usually like to do legs the first training day in the week. might wanna do flat bench first, just my opinion, but you'll be able to handle more weight that way and thats how you get stronger.

this is all just a suggestion since i dont know how your training routine is with all of your MMA training. if you're bustin your ass hard in your grappling, then 2 days in the gym a week will be more than enough. strength is all about recovery.

Yeah, I meant to update this, but I have changed my entire workout routine. My instructor has put me back on a cross traiing routine. Im still working through it, and getting over the soreness. Back up to jogging 3-4 miles daily, and fast twitches.

Thanks for the insight though bro! Highly appreciated as always!