what exactly is basics with the compounds you did if I may ask? I been doing more decline for chest and flat is actually on the machine.. keeping front delts out of it for a bit on chest day.
Yeah brother, my apologies for being so vague. I’ll give you my rundown from that day, l used pec dec to warm up 1 sets 15 reps I don't count warm ups sets as a working sets.
chest:
incline set at the lowest incline on the smith machine. 3 sets 15. my key is a wide grip for my short arms it really helps stretch my chest, like with back I use a slow eccentric so I activate my chest more than my shoulders, otherwise this turns into mostly shoulder work, I stay in the deep stretch position for a few seconds and burst up to peak but I hold that peak chest contraction until I feel all those chest fibers get in on the action, the difference in doing this is remarkable pump and total fullness, every fiber is jumping off my skeletal frame, a true game changer for me.
DB flat presses. 3 sets 15 of heavy DB’s (for me) I use 90’s. I start with slow control of the DB and ease it down to the long stretch, I make a few tweaks in this position with my back posture so when I burst the concentric motion in an outward push, so if you were standing behind me, you would see my arms forming a “V” shape off my body at the peak so not a straight push upwards. I do this so I incorporate more chest fibers than shoulder fibers, again my shoulders are dominant over chest if I dont do this. the proper symmetrical proportion between shoulders and chest is a challenge but this is how I overcome that challenge to stay symmetrical and proportionate.
cable flies. 3 sets with varying ROM each set until failure, I use the very same bio mechanics philosophy with cables as I use with dead weight, there is a lot of mind work here done here due to my shoulders over powering my chest but this is what works for me and believe me Ive tried every way thinkable, I developed these instinctive methods over years and years of trial and error, and you know my real age!! LOL I’m no young buck but nobody ever believes my age and are shocked when they find out my true age.
true story that happened on this chest day... I was talking with a guy, he is 22, he was telling me his story of wanting to become a firefighter, how he should pass the tests this year because last year he passed everything except the drug aspect of the exam due to insufficient time had not passed from using pot, he said 2.5 yrs had past and the minimum is 3 yrs, anyway he passed everything else. WE kept talking and he asked for my workouts and food regimen to help him pack on some mass and strength, I said sure, I gave him a few pointers cause he is in the gym and he is training hard so there is a chance he will heed my words of wisdom, but we all know its a waste of time to give much more than that, right. ha!
Most folks dont listen or really want any life changing advice, they want a magic pill that we know doesn’t exist, since when they look at you and see your muscular development, most immediately assume we must know which steroid or magic pill will allow a man to look like this over night and that must be why they don’t look like you, lol, never even considering or realizing we have been living a proper lifestyle (on and off) for decades with a lot of hard work desire and dedication,
anyway he asked my age and I told him, he flipped out and thought I was about 26-27 LOL ...he then said please tell me everything you do! I wanna look like you when Im your age.. anyways you get my point, I get this all the time as Im sure many others do also. anyways, I see my 3 scoops of WHITE HULU and 2 cups of coffee are fully kicked in LOL so I’m out, my girlfriend just made me chicken rice covered in bell peppers, onions and teriyaki sauce and its sitting in front of me so it’s time to feed the muscles.
Thank you for the questions! I was thinking nobody is interested in bodybuilding here anymore, all we have is political blahs and more blahs. so thanks brother!
back:
hammer strength iso lateral pulls... I love this hammer machine, I prefer to loaded up with a couple plates per side and add a 10lber to each side per set, they key to this machine is to have a slow eccentric motion, a 5 second pause at the peak with a HUGE squeeze fro intense contraction then end that rep with an explosive concentric motion. I assure you with 4 sets 15 reps, the activation is unmatched brother.
Hammer ISO lateral rows 4 sets 25 reps all the same biomechanics, etc.
pull-ups with and without assist 3 sets to failure
is soooo tasty man 
amd it’s not even a fancy place, that Godzilla roll is only 15 bucks! The Philly roll is 5 bucks lol
. I can smash so much sushi 
!! Love Red Dragon Roll And Toro(fatty tuna belly) when they have it. 
! 
the PT141 is fun for me and my woman! I love the stuff, I swear I get some extra SIZE 
when I use it. She loves how HARD I become. The hcg helps with load size since I’ve abused AAS for so many years I like the feel I get when I use HCG, much better orgasms like when I was 20 something lol
Merica’
