Training day 03-18-2013

Started my “rehab” on the torn bicep.

Today I wanted to do nothing but light work, tested out the ROM and how much I can do, erred on the side of caution with -everything… since I stayed at a Holiday Inn Express once, I consider myself a doctor… and no I don’t have a degree in Biology. 😉

HAMMER STRENGTH BENCH
Set 1: 90 lbs × 25
Set 2: 90 lbs × 25
Set 3: 140 lbs × 15
Set 4: 140 lbs × 15

Really controlled the movements and didn’t either lock out or come back fully.

MACHINE SIDE LATERALS
Set 1: 50 lbs × 20
Set 2: 50 lbs × 20
Set 3: 50 lbs × 20
Set 4: 50 lbs × 20

Let my arms kind of relax here and just isolated the delt. I have nice shoulders and these need to be maintained.

BATWING
Set 1: 20 lbs × 5
Set 2: 20 lbs × 5
Set 3: 20 lbs × 5

These are very underrated. Try them.

BAND PRESSDOWNS WITH MINI BAND
Set 1: 100 reps

Again, not to lockout as I didn’t want to push the ROM yet

RIGHT ARM CURLS
Set 1: 55 lbs x 10
Set 2: 55lbs x 10
Set 3: 55lbs x 10

LEFT ARM CURLS
Used the 5# bitch bell to do some ROM work. Humbling as piss, but oh well.

DECLINE SITUPS
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Tanning, no cardio… tomorrow will be squat city along with intervals on the bike. Sprints will have to hold off for now because of the arm pumps. But goddamn if I am going to rest totally.

That’s what separates people who TRAIN from people who workout… we don’t give the hell up.

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