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Author Topic: A poor goal, but I need help/advice  (Read 431 times)
Aaron Ream
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« on: March 10, 2009, 09:13:31 PM »

Alright, so I've been conditioning pretty regularly since... idk, November (having started practicing Parkour sometime in August, I would say I started earlier than most).

Anyways, All I really have is in home equipment using limited weights (two dumbells with a max of..idk 25lbs each) and that IronGym door Frame pull-up bar.

My regular routine has been:
5 sets of 10-20 Wide Grip Pull ups + bringing extended legs with 5lbs ankle weights to 90 degree angle
5 sets of 30 push-ups using IG Bar for a deeper push-up
5 sets of 25 rapid squats holding one 30lbs dumbell (if I had both at 25lbs, I'd probably lose my balance)
5 sets of 35 sit-ups each hand holding a 25lbs dumbell at each shoulder (like muting a hand bell)
5 sets of 10 clap push-ups
And playing drums almost obsessivly, the double bass and hi-hat pedels work my shins and calfs pretty well i'd think.

Now, i've been following a pretty lose diet, but a diet nonetheless, and I'm happy with my physical abilites (always need improving, but that's not what I'm talking about now). I'm also very happy about my physical outlook now. 6-pack, arms not shy of showing off, and meaty legs.
What I'm lacking however is proportionate pectoral muscles. It's to the point where I look like I have a beer belly of muscle, and comparitvely flat chest, lol.

Anyone have any ideas for an at home work out that could help me?
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Jake Vigil
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« Reply #1 on: March 10, 2009, 09:31:07 PM »

Hmm... if you want to target your pecs, you could try lying down on a stool or something where you can drape your arms over, and try fly's  (or something... basically just form a cross with your arms... then bring them together with weights.)

Or do craploads of pushups... with siblings on your back of you have them. Wide position.

Actually... start the Planche progressions.
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ryan grice
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« Reply #2 on: March 10, 2009, 09:54:23 PM »

http://www.youtube.com/watch?v=ktt3VmRZepA
He does those flys at about 2:00 and some other stuff.

http://www.dragondoor.com/articler/mode3/229/
Planche progression.

I always found flys to be killer. You could also try a really wide qm where you go down on every step almost like walking crawling pushups. If you're aiming to make the muscles bigger, I think weight will be a lot more important than doing a lot of reps.
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Andy Animus Tran
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« Reply #3 on: March 11, 2009, 07:06:44 AM »

Wide-stance push-ups with a weight vest?
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Chris Salvato
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« Reply #4 on: March 11, 2009, 08:54:50 AM »

if you want your muscles to get bigger then you need to do 8-12 sets with the last set being an 8-12 RM.  Planche Pushups/weighted pushups, ring dip variations (like flys) and Dips are a good way to go so that it at least remains functional enough to keep those motor pathways fresh. 

If you want to supplement then things like DB or cable flies and bench pressing, that's fine too but it won't have as much translation into the parkour-applicable movements we care more about.
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