Developers Log

[Developer]

I do 3x12 dips on cable chest fly days aswell, so just need to change the chest flys as ill be doing dips anyway

 

[Developer]

16th October Friday 09

LEGS + BACK

Deadlifts 50kg 3x8 (will start 1x6 next week)
Leg Curls 1x12 50kg, 1x 12 55kg, 1x12 60kg
Seated row 1x12 45kg, 1x8 50kg, 1x12 40kg
Lat Pull Down, 1x12 45kg, 2x12 50kg
Single Arm row over bench, 3x12 18kg
Barbell bicep curls 3x10 30kg

(My left wrist isnt too good on barbell curls, i lose grip and my wrist clicks out like cable chest flys, any ideas what to do ?)

 

[Developer]

Thought i'd add 2 pics to show where im at atm, these were taken today, end of week 2...

http://img97.imageshack.us/img97/3332/endofweek2frontforumpic.jpg
http://img26.imageshack.us/img26/5484/endofweek2backforumpic.jpg

Im currently 5"9, at 171lbs

 

[Developer]

Btw it a good idea to eat peanut butter out the tub with a knife between meals?

 

[JDid23]

Btw it a good idea to eat peanut butter out the tub with a knife between meals?

yeah great protein

barbell curls i am the same way w/ my right.... You can do DB Curls if you want instead of BB Curls. Chinups/Rows also work your biceps too and a lot of people actually don't use any direct bicep work in their routines and still have good biceps

 

[ExtraMile]

DB shrugs or BB ?

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

shrugs do not work the shoulders. they work the traps and that is a back muscle.

about the cable flies another good chest mass builder is pec dec dips, its a dip but you go deep and lean forward a bit to use the chest. but if you have shoulder problems they may be an issue too, even if you dont have problems doing them dont add weight until you can get over 20 reps with bodyweight.

for shoulders you could do standing barbell press as your heavy exercise, then finish with a tri set, first do a set of laterals to 12-15 reps, then drop the db's and grab some others or a barbell to do front raises and bring the weights above parrallel, shoot for eye level, get 12-15 reps of this. then drop them sit back on a bench and grab some other db's and crank out seated db presses 12-15 reps. dont stop between exercises. then rest 60-90 secs when you done all 3 and repeat. do this tri set 3 times and your shoulders will be fryed.

besides your shoulders get hit hard on chest day anyway especially front delts...

 

[Developer]

Alright so shoulder day routine would look like

Laterals 12-15 |
Front raises 12-15 | -Tri
Seated db presses 12-15 |
Shoulder Press 3x8-12

How would chest press work in comparison to cable chest flyes?

yeah great protein

barbell curls i am the same way w/ my right.... You can do DB Curls if you want instead of BB Curls. Chinups/Rows also work your biceps too and a lot of people actually don't use any direct bicep work in their routines and still have good biceps

Alright, i'll change bb curls to DB curls

Standing DB curls ?
Also should i do any concentration curls ?

 

[Developer]

yeah great protein

barbell curls i am the same way w/ my right.... You can do DB Curls if you want instead of BB Curls. Chinups/Rows also work your biceps too and a lot of people actually don't use any direct bicep work in their routines and still have good biceps

Alright, i'll change bb curls to DB curls

Standing DB curls ?
Also should i do any concentration curls ?

 

[Developer]

yeah great protein

barbell curls i am the same way w/ my right.... You can do DB Curls if you want instead of BB Curls. Chinups/Rows also work your biceps too and a lot of people actually don't use any direct bicep work in their routines and still have good biceps

Alright, i'll change bb curls to DB curls

Standing DB curls ?
Also should i do any concentration curls ?

 

[Developer]

yeah great protein

barbell curls i am the same way w/ my right.... You can do DB Curls if you want instead of BB Curls. Chinups/Rows also work your biceps too and a lot of people actually don't use any direct bicep work in their routines and still have good biceps

Alright, i'll change bb curls to DB curls

Standing DB curls ?
Also should i do any concentration curls ?