I am at the gym every morning besides sundays. I have no job until I move in Feb. and my only friends here are the guys from the gym. I am very consistent which is why I don't understand my minimal gains. I have missed only one workout since august and this was due to something which I had no choice in doing.
My training is like this;
Variation of Bench
Dumbell or Cable rows
An excercise whos name I dont know- holding the weights like a back squat but standing on a box excercising Calves
Shoulder press with DB
Military Press Standing
On most excercises I do two lighter warm up sets and 4-5 "heavy" sets
I will try this on monday which is the next time I bench again.
My wrist is back to normal now- I did the excercises prescribed by my doc and I think it is only slightly weaker than the other. I do chin ups and pulldowns. I also do barbell rowing and cable rows.