0600 hrs
Woke up and realized my right bicep was weirdly tight /stiff. But good enough to work through. Very short on time and being disorganized and slow moving kills time i don't have. I will be sorting that out.
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| Driving to work was almost this hazardous. |
Banded Shoulder Series 1 x 13 x EFS red band
45 Deg Back Ext /Side Bend 1 x 13
Low back was still stiff so i did this to warm things up and to do a little bit of active recovery.
Bench
2 x 5 x bar
2 x 5 x 95
1 x 3 x 105
1 x 5 x 115
1 x 5 x 135
1 x 9 x 150
Warm Ups went well. I could feel the stiff bicep a little but the weight was light enough i could manage. Things are coming along.
First /Last
1 x 9 x 115 (4 half reps from the chest /5 full ROM Reps)
1 x 9 x 115 (Close Grip)
1 x 9 x 115 (3 reps each of wide, medium, close grip)
1 x 9 x 115 (Close Grip)
No Db Press after this for 2 reasons. the first being i could tell my rotators were getting tired from the volume. I was also running short on time. Onto some upper back work. Not quite enough my shoulders were tight the rest of the day. I can tell when i row enough back work after train pressing movements normally by how tight my shoulders feel.
Bench Rear Delt Rows
1 x 13 x 40 lbs
2 x 13 x 50 lbs
Tricep Rope Pulldowns (Drop set)
1 x 5-7 reps per weight x 145 lbs and hitting all the weights down to 60 lbs
Something short and quick to pump up my triceps.
8 Jan 2014
0540 hrs
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| I live in Canada I don't get why everyone is upset and acting strange about the weather. |
45 deg back Ext /Side Bends 2 x 11
JL Holdsworth Shoulder integrity series 2 x 11 x EFS Orange min Band
Banded Shoulder Series 1 x 11 x EFS Red band
Banded Hip Series 1 x 11 x EFS Black Band
Barbell Rows 3 x 11 x 135 lbs
Chest Supported Rows /Horizontal Shrugs
1 x 11 x 45
1 x 11 x 100
1 x 11 x 90
Side Laterals 3 x 13 x 25 lbs
KB Swings 2 x 27 x 70 lbs
So basically just a series of corrective, Prehab, Rehab movements. I cleaned up the time problem this morning.
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| Keep Moving Forward, Keep Getting Strong(er) |
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