I decided to pre load on carbs before last nights workout. So I took 2 caps GLycoShield about 2 hours before my workout, and then had some whey protein and 2 servings of Cream of Rice about 75 minutes before my workout.
This is the workout I did last night, it was all about the pump, and boy did I have a serious one!!!!
Last night was not an off night, and I am traveling this week, so I simply did not take it off. I decided I was going to hit upper body without stressing the elbow much at all. I did some triple set complexes of a lot of different things and even made some up stuff or modified other movements to target the areas I wanted without causing any undue elbow stress.
I would say most of the exercises were all done as pump sets in the 12-35 rep range, moving up in weights and pushing heavier throughout.
Effort level was kept high for all work sets!!! They were all taken close to failure, or into partial ROM before sets were stopped.
Pec Deck and Straight Arm Pull Downs were pushed from high rep ranges all the way down to 6-8 reps and then back up into the 15-25 rep range.
Shoulders were the main focus here follow by vertical pulling.
Warm Up - 3 songs worth calisthenics and Dynamic Stretching
Banded Triceps / Biceps / and forearm warm ups - 5 minute circuit of various movements getting even more blood into the elbow...
Trap Bar Shoulder Press 45x25, 95x20, 115x3 - elbow barely tweaked, but I called it off there. No need to risk anything...
Wide Grip Barbell Upright Row - Bar x30 x2 sets
This next part was really kind of a never ending complex were i added movements in and out while keeping the lat pull downs in the whole time as the vertical pulling was left out on deadlift day. Rather than be to technical about order or anything else I am just going to post up the different exercises, approximately how many sets of them I did during the circuit as well as rep ranges and style used. I would say during this "rest periods" were 15-30 seconds between movements if even 30.
Straight Arm Lat Pull Down 8-10 sets - were pushed from high rep ranges all the way down to 6-8 reps and then back up into the 15-25 rep range.
Machine Lever Upright Row - Prone grip - Handles positioned Centerline of body - 3 sets rep ranges 15-30
Pec Deck - 6 sets - - were pushed from high rep ranges all the way down to 6-8 reps and then back up into the 15-25 rep range.
Machine Lever Upright Row - Supinated grip - Handles positioned Centerline of body - 3 sets rep ranges 15-30
Rope Triceps Ext 6 sets 12-25 reps
Machine Lever Upright Row - Wide Neutral grip - Grabbing outside of handles - Handles positioned Centerline of body - 3 sets rep ranges 15-30
Empty Barbell Curls - 5 sets almost to failure - bottom half only, constant tension - (going beyond 90 put pressure on the elbow in the fully supinated position.)
You don't see a lot of obvious biceps work here but both the Supinated and Wide Neutral Grip Upright Rows worked both the biceps and brachialis quite well the way they were performed. On all of those I found an excellent angle to work the medial and rear delts, and each grip worked them at a slightly different angle.
I finished off with a little improvised Sling Shot Delt work that just fried my shoulders!!! About 30 seconds rest between sets here.
SlingShot Pull Aparts - 4 sets performed until ROM got very small- talk about a way to add maximum tension to a band pull apart!!! Brutal work on rear delts!
Slingshot Medial & Rear Delt Raises - 6 sets performed until ROM got very small - I set myself up in the slingshot with my arms down at my side, the top of the slingshot was around my zyphoid process. From there crunched down my abs, and then I raised my arms out to the side as far as possible, working the angle of the pull to really focus on medial delts but the entire yoke was involved! This might be my new finisher for delts when working out at home! Just phenomenal!
I was so pumped by the end of this workout it almost hurt in a few areas. Everytime I use the Glycoshield pre workout with some carb the pumps are definitely better and start from my warm up sets!