Finally got some nice weather here, and it's making it hard to sit at work lol. Trained back today, and did added a new lift. I call it Rack Pull Shrugs, basically you do a rack pull and at the top, shrug. Simple and sweet!! Really got a good pump in my upper back and traps from these.
Rack Pull Shrugs
Face Pulls start at the bottom up a few clicks after each set, working to the top then back down
Bent Over DB Rows
Wide Grip Lat Pulldowns (holding at the bottom for a 5 count)
Was very pumped and vascular today, energy of course is still off the charts!!
Had a crazy dream that I checked my mail and had received a package from Lecheek, opened it up and bam!!was in my hand
Trained legs and shoulders today and went pretty well for the most part. Had plenty of energy but ended feeling pretty sick and felt like I was going to puke by the end.
5 minute warm up on the bike
Hammer leg extensions
Standing Iso Hamstring Curls
55x10x3 per leg
Hammer Shoulder Press
25x10x4 10 second rests between
Felt like I was going to hurl at this point
Decided to call it a day.
Figured I'd take a couple pics and throw em up.
Did a little cardio today. Switched up my heavy bag routine to work on punching power.
15 minutes on the bike fat burner mode level 8
5 minutes stair climber fat burner mode level 14
5 90 second rounds with 8 pound dbs
Great sweat going tonight. Legs and shoulders are on fire!!
What's up errbody??? Completely killed it today!! Trained Chest today going a little lighter and focusing once again on the negative portion of my lifts. Felt great, Speed X3 once again provided the fuel I needed to carry me to the end!!
Flat BB Bench
Hammer Incline Bench
Decline BB Bench
135x12 8 second negs
185x10 6 second negs
225x6 5 second negs
Cable Cross Curls lowest for 10 to middle for 10 to highest for 10=1 set
185x19 on flat bench after all that work, good gravy! Wish I could do that!
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I've decided after today I'm taking a few weeks off from training bis. My left arm from wrist to elbow are pretty jacked right now. Was able to get a decent night in but paying for it now.
Standing db curls
Couldn't get 12 on the last 2 sets with left arm.
Incline db curls
Spider curls Ez bar
Cable cross curls
Rope Pushdowns drop sets
45x10 drop 20x20 3 sets
Single arm reverse
Overall the amount of weight was down on about everything. Should've gone lighter on standing curls.
So I decided to go ahead and train back today. I went with significantly less weight so I didn't do further damage.
Rack Pull Shrugs
Face Pulls starting at the bottom then up after each set to the top, then back down
Lat Pull Downs
I'm a little sore once again but I think I kept it at an appropriate weight.
Was able to get to the gym early today. Leg/shoulders day today but decided to skip shoulders due to my arm. Figured the range of motion would put too much stress on it. Figured at 6:30 in the morning it would be packed but there were only 3 other guys lifting, so was able to get everything done in an hour.
Weight was 179 fasted pre training
5 min warm up on bike
Hammer Leg Press
Farmers Walk 1 minute on 30 second rest x5
Level 14 fat burner mode for 5 minutes
I love the expectation of a full gym and you get there and its dead. LOVE IT !