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  1. #21
    I Am JEFIT Legend Deviation's Avatar
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    There's a reason that routine is well liked. I used it to start out and it helped quite a bit. Both strength wise and learning.

    Well as long as you're hitting your calories. As active as you are, bulking will be tough. Just try & focus on keeping it simple...and heavy.
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  2. #22
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    a quick little progress pic, it could be better, but not too bad for 2 months most of that before i really started to think about my diet

    And, i've added squats to my routine

  3. #23
    I Am JEFIT Legend Deviation's Avatar
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    You're less red now I see. Gettin' there! Once you get that diet on track you'll be set. Especially since you've added squats. Pretty sure I saw dumbbell deadlifts in your routine already right? Just curious, but why don't you do barbell deadlifts?
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  4. #24
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    haha, yea can defiantly see the added width on my back/shoulders, and a tiny bit on the arms

    An yea i've now got squats, dead lifts and bench

    and the gym i use is pretty small, and doesn't have a barbell so unless it's something i can do on a machine, like the bench etc i have to use dumbbells!

  5. #25
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    FINALLY BACK IN THE GYM!!!!!

    Warm up - 2 mins rowing

    Wide grip pulldown - 50x10,55x8,60x5
    underhand pulldown - 50x10,55x8,60x5
    Incline bench pull - 15x8,15x8,15x7 (per arm)
    Hammer curls - 10x8,10x6,12.5x2
    1-arm curl over bench - 12.5x5,10x7,12.5x4
    Lat raises - 7.5x6,7.5x10,7.5x7
    Dumbbell Deadlift - 15x10,20x8,20x9
    palms up wrist curl over bench - 7.5x8,7.5x10,7.5x10

    cool down - 2 mins rower.

    Feels so good to be back in the gym finally!!
    Lateral raises caused abit of discomfort in my shoulder, but mainly from my joint clicking/jumping about rather than my injury but abit of stretching and not going quite as high sorted that

  6. #26
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    Not bad man. Glad you got your arse back in the gym.

    Lighten up on those lateral raises and go for more reps. Need to get those shoulders a little stronger. When I do raises, I combine lateral and front raises into one exercise. So one rep is front + lateral. I do 4 sets of 10 this way with 5lb dumbbells. It may seem light, but your shoulders will be burning by the time you hit that last rep. Not sure what other shoulder exercises you've got going.
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  7. #27
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    7.5 is the lowest weights i've got an aslong as it's just my shoulder joint causing the problems as opposed to the muscle thats fine, will sort itsself out after a little while and i'll be able to do more reps, was only so low today due to the clicking

    And shoulder exercises are.. Lat raises today, shoulder press tomorrow,pulldown behind the neck and front raise wednesday, and shrugs thursday

    I'm starting to quite like squats, shrugs, deadlifts just holding up the heavier weights kills my arms so not only do i get the workout from the actual exercise, but my grip strength and general arm strength improves abit!

  8. #28
    I Am JEFIT Legend Deviation's Avatar
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    I thought you had added shoulder presses in there. Good to see.
    Quote Originally Posted by mrwright View Post
    I'm starting to quite like squats, shrugs, deadlifts just holding up the heavier weights kills my arms so not only do i get the workout from the actual exercise, but my grip strength and general arm strength improves abit!
    Compound lifts FTW
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  9. #29
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    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!

  10. #30
    I Am JEFIT Legend Deviation's Avatar
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    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.
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