MrWrights Public Log

[mrwright]

Why i ever had the idea of going 4 days in a row i don't know! soreness, soreness sorenessss!

1 min warm up - rower

Bench press - 45x10,50x10,55x5
decline bench - 45x6,45x6,50x7
Dip machine - 50x10,50x10,50x9
Machine fly - 30x9,30x5,30x5
dumbbell fly - 7.5x10,7.5x10,10x6
lying tricep ext. - 12.5x9,12.5x7,12.5x8
Pushdown rope - 20x8,20x8,20x8
Shoulder press - 10x10,10x9,10x8


Abit annoying having to start off with such low weights again, abit like the past month or 2 progress has been wasted, but heyho if it's heavy it's gonna give growth!

took it a little easy on the shoulderpress but still struggled abit!,

And any suggestions/tips to keep my form strict on the flies? i try hard to keep my shoulders back an squeeze using my chest etc, but always seem to end up feeling it more on my shoulders than my chest!

[Deviation]

If you're feeling the fly in your shoulders, it's likely your form. You may have the weights up too high.

Takes about 54 secs to get into the actual exercise. Make sure they weights are to the middle of you chest and keep your arms slightly bent.

[mrwright]

i'll drop the weights abit next time and really focus on getting my form right, i think because my arms naturally go a different angle, like with my arms fully out my elbow crease tends to point more towards my head rather than straight up, so i'll focus on that and keeping my arms/weights

And with the machine lower the weights an focus on keeping my shoulders back and not hunching forward.

And almost forgot, phone balanced on the back of a machine to take a picture!

[Deviation]

I guess I need to clarify on that. I'm not saying lower the weight (size wise). I mean the position between your shoulders and lower chest. Tough to convey that on the forums.

[mrwright]

I guess I need to clarify on that. I'm not saying lower the weight (size wise). I mean the position between your shoulders and lower chest. Tough to convey that on the forums.

Aah right i'm with ya, i'll try both always easier to focus on the movement with lighter weights!

[mrwright]

Wide grip pulldown - 55x10,55x10,60x5
close grip front pulldown - 55x9,55x8,60x5
pulldown bhind neck - 45x8,45x8,45x8
Dumbbell bicep curl/hammer curl super set - B 10x6,H 10x6,B 10x5,H 10x5,B 7.5x8,H 7.5x8
Concentration curls - 10x3,7.5x8,7.5x7
Dumbbell front raise - 7.5x8,5x8,5x7
sitting upright row on 'pecdeck' - 15x8,30x8,40x8 (i think)


Abit hungover this morning so didn't really help much, as well as having a maintenance bloke working in the gym and spraying something over the machines right next to me making me choke while doing curls!!

Good to be slowly getting back to the kinda weights i was doing before my injury, again kept the pull-down behind the neck light to protect my shoulders, and the movement just felt weird
same with the front raise, abit of discomfort in the opposite shoulder i injured strangely

Abit of music for everyone today, proper pump up song!


And in other news, i have just ordered myself 4KG of Matrix Mass Gainer!!
http://www.supplementcentre.com/Prod...eight-Gain.asp

whey, casein and milk protein, aswell as the carbs being mainly from Oats and Waxy maize
Also some Cod liver oil/fish oil pills to help with my joints!

[Deviation]

Interesting video. Love the old people gettin' down at the end. Guess that was fitting given the hangover eh?

[mrwright]

Chest + Triceps

Bench press - 50x10,55x10,60x4
decline crunch - 10,15,15
Incline bench press - 45x10,45x10,50x5
Dip machine - 55x6,50x8,50x10
machine fly - 30x8,30x6,25x7
lying tricep ext- 15x10,15x7,15x4
incline fly - 7.5x10,7.5x10,10x7
tricep pushdown - 25x10,25x6,25x6
shoulder shrugs - 20x10,20x10,20x8
Squats - 15x8,15x8

Not the best of days, Got my new weight gainer today and gave it ago, felt good with it/the excitement of trying something new and probably forced me to push out another rep or 2 on the bench
But whilst doing my shrugs i could feel the extra size on my triceps and lats an kinda forced me to hold my arms out that little bit wider which is good! and the sleeves on my top are feeling tight!

Squats nearly killed me off again had abit of a twinge on my hamstring when starting the 3rd set so just left it there

[Deviation]

Glad to see you're noticing some progress. More motivation! Make sure you give 2 sec. pause at the top of your shrugs. Nice bonus for those traps.

Are you doing barbell squats or dumbbell squats?

[mrwright]

Glad to see you're noticing some progress. More motivation! Make sure you give 2 sec. pause at the top of your shrugs. Nice bonus for those traps.

Are you doing barbell squats or dumbbell squats?

Dumbbell, it's a really wierd kinda burn, like not the main muscle on the top or bottom of the thigh, but like inside underneath if that makes sense haha