Not doing progress

>bench press 3x20

Is this bait?

>>42685529
Listen to me :)

Keep a notepad of every single thing you do in the gym to make gains, u can't go into the gym lift random weight every time sometimes lift less sometimes lift more etc. You can't do that.

For example do this
Every single time u bench, write the weight you use and how many reps and sets. The next time you bench, read what u did last time and do more, add a few more reps per set or up the weight.

Change your bench press to 3x5 or 5x5 and work in the 5-8 rep range.

Week 1 you did
100lbs 3x8 every set yok made 8 reps

So
Week two
Now up the weight to 105 or even 110 and get 3x5 if u can. If u only get 2 or 3 reps on the last set, come back next week and get 4 or 5 and just progress man

>>42685910
Apply this to every exercise

>>42685529
pls be bait
if not then you're low test

>>42685910
Listen to me better ----> eat cleaner eat more cleaner, training is only 20%

>>42685529
The fuck

File: wrist.jpg (24KB, 460x300px) Image search: [Google]

24KB, 460x300px

>>42685529
Your schedule is kinda of shit so you probably need to either search one online or ask for one to the owner of the gym or something.
BUT regarding the wrist pain, i had the same exact problem some time ago. You need to:
>Take a break from doing exercises that put a lot of stress on your wrist until the pain is completely gone
>start doing stretching exercises for you wrist before those exercises , pic related is what I started doing and I don't feel any pain on my wrists anymore
if this doesn't work, go see a doctor