Developers Log

[Developer]

Tuesday 13th October 09

Deadlifts 1x6 80kg
Leg curls 3x12 50kg
Calf Raises 3x12 50kg
Seated Row 1x12 50kg, 1x12 45kg, 1x12 40kg
Lat Pull Down 3x12 50kg
Single arm row over bench 3x12 18kg
Barbell Bicep curls 3x8 30kg

 

[Developer]

Wednesday 14th Oct 09

SHOULDERS

Shoulder Press 2x8 60kg, 1x12 40kg
Dumbell Shoulder Press 3x12 16kg
Lat raises with dumbells 3x12 12kg
Upright rows - barbell 1x6 30kg

Ok with the upright rows, they seem impossible for me, when i get to the top of the lift my wrists click out and i lose all my grip, i think im double jointed in both wrists, i can do the lifts, the weight isnt the problem, its just my wrists always click out and i have to click them back in when i reach the bottom of the lift which is 1.painful and 2.very uncomfortable if i carry on lifting while their clicked out (not to mension i have virtually no grip on the bar)

What you think i should do ? I was thinking mabye get some wrist straps to keep that area tight so they wont click out ? Or should i change that exercise for a different one?

 

[ExtraMile]

Wednesday 14th Oct 09

SHOULDERS

Shoulder Press 2x8 60kg, 1x12 40kg
Dumbell Shoulder Press 3x12 16kg
Lat raises with dumbells 3x12 12kg
Upright rows - barbell 1x6 30kg

Ok with the upright rows, they seem impossible for me, when i get to the top of the lift my wrists click out and i lose all my grip, i think im double jointed in both wrists, i can do the lifts, the weight isnt the problem, its just my wrists always click out and i have to click them back in when i reach the bottom of the lift which is 1.painful and 2.very uncomfortable if i carry on lifting while their clicked out (not to mension i have virtually no grip on the bar)

What you think i should do ? I was thinking mabye get some wrist straps to keep that area tight so they wont click out ? Or should i change that exercise for a different one?

either drop them all together or swap them for something like band pull aparts. You dont need as much sets and exercises for shoulders as you would do for chest and back though...

 

[Developer]

either drop them all together or swap them for something like band pull aparts. You dont need as much sets and exercises for shoulders as you would do for chest and back though...

May aswell drop them then, so just stick to :

Shoulder Press 2x8 60kg, 1x12 40kg
Dumbell Shoulder Press 3x12 16kg
Lat raises with dumbells 3x12 12kg

For shoulder days?

 

[JDid23]

May aswell drop them then, so just stick to :

Shoulder Press 2x8 60kg, 1x12 40kg
Dumbell Shoulder Press 3x12 16kg
Lat raises with dumbells 3x12 12kg

For shoulder days?

if you want you can add shrugs or front raises.....

Also, what are your goals atm?

 

[Developer]

DB shrugs or BB ?

Currently going for increase in mass, , want to get big, to a good size and then cut

 

[Developer]

Right, after reading up on how smoking affects increasing muscle mass, im deciding to quit. Having my like smoke as i write this, ahhh this is going to be hard wish me luck!

 

[JDid23]

Right, after reading up on how smoking affects increasing muscle mass, im deciding to quit. Having my like smoke as i write this, ahhh this is going to be hard wish me luck!

good luck dude...... definitely not a good habit

 

[Developer]

Thursday 15th Oct 09

LEGS + CHEST

Leg Press - 3x12 100kg
Leg Extensions - 1x12 50kg, 1x12 55kg, 1x12 60kg
Bench Press - 1x12 40kg, 1x12 42.5kg, 1x8 45kg
Dumbell Inclone Press - 1x12 18kg, 2x12 14kg

(Squats i couldn't do because some guy was pissing around by it, doing situps underneath the bar, having the giant bouncy ball in front of it etc... and i had to leave, didnt have time to wait for him)

(CABLE CHEST FLYS) now with these, my left shoulder gets a real nasty burn after 4 reps of even light weight, my right shoulder can lift 3 full sets of increased weight per set, so its not the weight, something with my left shoulder, cable chest flys is the only exercise that does this to my shoulder, so is their a different exercise i could substitute this one for ?

 

[JDid23]

Thursday 15th Oct 09

LEGS + CHEST

Leg Press - 3x12 100kg
Leg Extensions - 1x12 50kg, 1x12 55kg, 1x12 60kg
Bench Press - 1x12 40kg, 1x12 42.5kg, 1x8 45kg
Dumbell Inclone Press - 1x12 18kg, 2x12 14kg

(Squats i couldn't do because some guy was pissing around by it, doing situps underneath the bar, having the giant bouncy ball in front of it etc... and i had to leave, didnt have time to wait for him)

(CABLE CHEST FLYS) now with these, my left shoulder gets a real nasty burn after 4 reps of even light weight, my right shoulder can lift 3 full sets of increased weight per set, so its not the weight, something with my left shoulder, cable chest flys is the only exercise that does this to my shoulder, so is their a different exercise i could substitute this one for ?

dips...