Developers Log

[Developer]

Monday 2nd November 09

Leg Extensions - 187lbs 1x12, 209lbs 2x10
Leg Curls - 110lbs 3x12
Bench Press - 88lbs 1x12, 132lbs 3x5, 99lbs 2x12
Incline DB Press - 44lbs 3x12

 

[Developer]

Tuesday 3rd November 09

Seated Row - 132lbs 5x5
Lat Pull Down - 143lbs 3x12
Single arm row over bench - 48lbs 3x8
Leg Press - 396lbs 3x12

Had to leave early again due to dentist appointment, but im proud of the leg press

 

[JDid23]

what exactly is your current routine?

i see you're doing leg extensions and leg curls monday, then leg press today..

and no squats??

 

[Developer]

Yeah, each time ive been on squat days i've ran out of time to do them, got to do them tomorrow so i'll start with squats instead of leaving them later, well im changing routine next week, so ill post the full new routine up

 

[Developer]

Thursday 5th November 09

Squats - 3x12 176lbs
Leg Extensions - 3x12 209lbs
Leg Press - 3x12 440lbs
Cable Chest Flyes - 3x12 22lbs
DB Incline Press - 3x12 52lbs
Bench Press - 3x12 88lbs
Dips 3x12 Body Weight

New routine starting from next monday :

Monday :

Bench Press - 2 sets warm up 12 reps - 3 Sets 6-10 reps
Incline Press - 4 sets 6-10 reps
Dumbell Incline Press - 4 sets 6-10 reps
Dumbell Flys - 4 sets 6-10 reps
Cable Flyes - 3 sets 10-15 reps

Tuesday :

Lat Pulldown - 2 sets warmup 12 reps
Seated Row - 4 sets 6-10 reps
Bent over row - 4 sets 6-10 reps
Cable reverse flys - 4 sets 6-10 reps
Close grip pulldown - 4 sets 6-10 reps

Wednesday DAY OFF

Thursday :

Leg Press - 6 sets 6-10 reps
Dead Lifts - 4 sets 6-10 reps
Leg Extensions - 4 sets 6-10 reps
Leg Curls - 4 sets 6-10 reps
Calf Raises - 4 sets 6-10 reps

Friday :

Shoulder Press DB - 4 sets 6-10 reps
Lateral Raises - 4 sets 6-10 reps
Shoulder Press - 4 sets 6-10 reps
DB Shrugs - 4 sets 6-10 reps
Bicep curls DB - 4 sets 6-10 reps
Cable bicep curl - 4 sets 6-10 reps
EZ bar tricep extensions - 4 sets 6-10 reps
Cable tricep pull down - 4 sets 6-10 reps

Saturday & Sunday Off

 

[the.gladiator1987]

Where are the squats in the new routine????

 

[ExtraMile]

you gotta start listening to the advice given to others more and fuck doing 18 sets of chest. 5x5 is what builds size and strength for beginners not shoulders and arms day