Developers Log

[Developer]

27th October 09 Tuesday

(Legs-Back)

Leg Curls - 110lbs 3x12
Leg Extensions - 176lbs 3x12
Seated Row - 121lbs 1x8, 88lbs 2x12
Lat Pulldown - 132lbs 3x12
Single arm row over bench - 44lbs 3x12

First time back at gym after 5 days off due to flu, some new PR's lol (had like 2 hours sleep last night, so gym with 2 hours sleep under the belt didnt help)

 

[Big_BK]

Hey at least you went! Hopefully i will make it down today as well. Missed my event training sunday cuz everyone else was sick as well. Either way even if they were there i was so cramped up and dehydrated i wouldnt have been able to do shit lol.

 

[Developer]

True! Yeah man, hope you get down and nail it ! Nearly passed out on deads today i was coughing so much after them lmao. Must have been some bug going around or something :/

 

[Developer]

After 3 and a half weeks, weight increases since start of gym have been as followed :

Leg Curls - From 88lbs to 110lbs (Is at 3x12)

Leg Extensions - From 88 lbs to 176lbs (Is at 3x12)

Seated Row - From 88lbs to 121lbs (Is at 3x8)

Lat Pull down - From 88lbs to 132lbs (Is at 3x8)

Single Arm Row Over Bench - From 28lbs to 44lbs (Is at 3x12)

Bicep Curls - From 28lbs to 44lbs (Is at 3x12)

Squats - From 88lbs to 198lbs (Is at 3x8)

Leg Press - From 132lbs to 264lbs (Is at 3x12)

Bench Press - From 88lbs to 132lbs (Is at 3x8)

Dumbell Incline Press - 29lbs to 44lbs (Is at 3x12)

Shoulder Press - From 132lbs to 165lbs (Is at 3x8)

Lat Raises with dumbells - From 26lbs to 39lbs (Is at 3x12)

Deadlifts - From 77lbs to 265lbs (Biggest PR i've set so far, 265 is at 1x6) ((The 77lbs was due to going 3x12 when i started))

 

[grubd]

Very nice improvements for such a short period of time! Keep up the good work, brother

 

[Developer]

Thanks grubd! Will do

 

[JDid23]

holy shit dude... you definitely weren't doing enough when you started

you're strong as fuck for the amount of time you've been lifting

 

[Developer]

Wednesday 28th Oct 09

Shoulder Press - 1x12 165lbs, 2x10 187lbs

Lateral raise - 3x12 35lbs
DB shoulder Press - 3x12 35lbs

DB Shrugs - 52lbs 3x12

 

[Developer]

Thursday 29th Oct 09

Leg Extensions - 187lbs 3x12
Leg Press - 330lbs 3x12
DB incline Press - 44lbs 3x12

(Had hardly no time today, had to leave early)

 

[Developer]

Fell off track this week big time, ready to hit hard from tomoz, no distractions watsoever, must stay focused

 

[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