Beast broLOG UPDATE: 10 February 2020
WEIGHT: 241.0 lbs
Went ahead and pulled back on the gas a little for back/biceps. Instead of running a full round of Rack Pulls, I simply worked up to a top set of 610 for a double. My body is beat up so I felt this would be a good way to put my body under heavy load without grinding it down further.
Notes:
- Slept very well.
- Legs are still sore from Saturday.
- Left shoulder is a bit tight/achy.
- No real changes to arm/elbow status.
Meal Modifications:
- Meal 2: Burger Bowl
- Meal 4: Patty Platter
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GYM SESSION: Rack Pulls/Back/Biceps (60 minutes; stretching and warm ups [WU] included)
Rack Pulls
45 lbs: 12 (WU)
135 lbs: 10 (WU)
225 lbs: 8 WU)
315 lbs: 6 (WU)
405 lbs: 4 (WU)
495 lbs: 2 (WU)
585 lbs: 1
610 lbs: 2
Barbell Rows
315 lbs: 12, 12, 10
Lat Pulldowns
253 lbs: 9, 8, 6
Low Rows (close grip) - may switch to lighter, neutral grip to lessen shoulder tension
297 lbs: 8, 8, 8
Lat Pullover
71.5 lbs: 12, 10, 8
EZ Cable Curl
99 lbs: 10, 7, 6
Unilateral DB Curl
40 lbs: 7, 7, 7
Seated Cable Curl
185 lbs: 8, 7, 6
105 lbs: 12, 10, 8 - unilateral, alternating, no rest
Try using two separate D handles, that seems to be WAY easier on the shoulders / wrists / elbows than the standard close grip handle.
Not to mention you can then rotate your arm / elbow a bit more freely
Also: you should get that ISH worked on before it becomes a worse issue
I got elbow tendinitis for a while that was so bad I had to completely stop training arms / bench / back / basically everything besides SSB squats for a while