I've been weigh training for about 15 months now. I started off back in earlier 2011 117 lbs, 5'8" - so yes. Quite the scary picture. I've made gains over the course of the year (I actually didn't weight train last June since I was studying in Italy) but regardless. I'm looking at my chest and I'm....not too impressed with it. I've been making some good gains with my arms recently so I'm not too concerned about them but my chest isn't where it should be I'm thinking.
Maybe someone can give tips on where I'm going wrong (pic in profile I'm such a tiny guy!)
I give my chest an entire hour and something minutes every Monday. I start off running for a mile in about 8-9 minutes. I want to be able to run 1.5 miles in under 10:55 for military training eventually.
Then I do an incline press on the smith machine 3 or 4 sets at 50-55. I really haven't been able to do a full movement any higher then that. Move on to a machine chest fly with 3 sets at 10 reps (the machine is at 150 for what it's worth). Isolated incline chest press machine weights at 65, 4 sets of 8-10.
Do 3 sets of chest dips at body weight. Then finish off with three sets of cable crossovers. Most of the time I throw in a few sets on a simple chest press machine just to max myself out.
As you can see, I'm terrified of using weights. I've attempted dumbbells but it almost feels like my wrists are going to snap off.
Maybe I've got terrible form? Or my sets and reps are off? This hasn't been the routine for 15 months - more like 3 or so months. My diet is ridiculous with 5 eggs, half a box of pasta and whatever I can find to put on it and usually something enormous for dinner along with 1600 cals from a protein weight gainer.