2017-11-24 training log

Another day of empty gym. But January will be here soon enough…

And probably my last “arm day” for a while. Details forthcoming.

Arm day has been interesting. I think it actually played a part in helping my arm pain go away, because I think some dedicated biceps work played a part, especially making sure to initiate the movement with the biceps muscle ONLY, full range of motion, and letting those tendons feel some strain. But I also think the arm days, especially the triceps work, has contributed to my elbows being a little unhappy. So, some good things to take from it, but moving away from a dedicated day I think will be good for me.

We’ll see. 🙂

Opted to reduce my work-up on close-grips. Instead of 8-3, I did 5-1. And instead of skull crushers I did standing french presses, moderate weight.

Anyways, fine time. Looking forward to what’s next. Again, details forthcoming.

  • EZ-Bar BB Curls (elbows in, wider grip)
    • 25 x 10
    • 45 x 10
    • 65 x 10
    • 65 x 10
    • 65 x 10
    • 65 x 10
    • 65 x 10
  • Close-Grip Bench
    • bar x 10
    • 145 x 5
    • 165 x 4
    • 185 x 3
    • 205 x 2
    • 235 x 1
    • 255 x 1
    • 225 x 10 (AMRAP)
    • 225 x 5 (50%)
  • Cross-Body Hammer Curls
    • 35e x 12
    • 35e x 12
    • 35e x 10
  • Standing French Press
    • 85 x 12
    • 85 x 12
    • 85 x 12
  • Cable Curl (hold/sqeeze at top)
    • 50 x 40
    • 50 x 30
    • 50 x 25
  • Rope Pressdowns (First 20, twist out hands at bottom; remainder straight hands pushed to failure)
    • 65 x 40
    • 65 x 28
    • 65 x 22

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