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  1. #31
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    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!

  2. #32
    I Am JEFIT Legend Deviation's Avatar
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    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.
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  3. #33
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    Quote Originally Posted by Deviation View Post
    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!

  4. #34
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    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!!
    [url]http://www.supplementcentre.com/ProductPage/11802/4kg-Matrix-Mass-Weight-Gain.asp[/url]

    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!

  5. #35
    I Am JEFIT Legend Deviation's Avatar
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    Interesting video. Love the old people gettin' down at the end. Guess that was fitting given the hangover eh?
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  6. #36
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    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

  7. #37
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    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?
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  8. #38
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    Quote Originally Posted by Deviation View Post
    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

  9. #39
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    Monday - Back, Biceps, forearms!

    Widegrip lat pulldown - 55x10,60x9,60x5
    incline bench pull - 15x10,15x10,17.5x7
    underhand pulldown - 55x10,60x8,70x3
    Hammer curls - 10x10,10x10,10x9
    1arm curl over bench - 12.5x6,12.5x7,125x6
    Lat raise - 7.5x8,5x10,5x8 (last 2 sets single arm)
    Deadlift - 20x10,20x10,20x10
    palms up wrist curl - 7.5x10, 10x8,10x6

    Half asleep when i started but woke up eventually and hit some new 1rms so all good!

  10. #40
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    Tuesday - Chest, Triceps

    Bench press - 40x20,65x7,65x3
    Dip machine - 40x15,60x8,70x4
    Machine fly - 15x15,30x9,40x2
    Leg extensions 40x15,50x10,70x6
    dumbbell fly - 10x10,10x7,12.5x6
    tricep extensions - 10x15,15x8,20x4
    shoulder press - 15x10,20x7,20x7
    tricep pushdown - 10x25,25x10,35x4

    Tried out a new system today, a light weight high rep (between 15-20) a heavy working set (8-10 reps) then an extra heavy set (up to 4-6 reps)

    felt reasonably good today, too damn hot tho!
    again hit a few new 1RMs so all good yet again!

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