arnold presses ss with db shoulder presses x 4 rounds
db side laterals x 4 sets
bb front raises x 4
rear bb shrugs x 4
front bb shrugs x 4
db side shrugs x 3
st bar curls x 5 sets
rev grip st bar curls x 3, last one dropset
seated incline cable curls x 4, last one dropset
db curls x 4 sets
skullcrushers ss with closegrip benches x 4 rounds
overhead ez bar extensions ss with one arm rev grip pressdowns (which were all dropsets) x 4 rounds
st bar cable pressdowns x 4, last one dropset
Hit chest today. First time in the gym in 3 weeks. Took some time away over Christmas from both lifting and the diet. Only lost 4 lbs. pretty happy with that. Been battling an illness also, still am.
Heavy
Lat pull downs 5x5
Db rows 5x5
Hammer strength 5x5
Barbell curls 5x5
85%
Barbell bench 5x5
Close grip bench 5x5
Incline db bench 5x5
Fucking dead after this workout today. Probably gonna see how I do next weekend in a small local strongman competition nothing big. Just gonna have some fun
seated incline db curls x 4 sets, last one dropset
closegrip ez bar preachers x 4, last one drop
machine curls x 4 dropsets
lying db extensions ss with neutral grip db closegrip benches x 4 rounds
weighted bench dips x 4 sets
rev grip cable pressdowns ss with standard pressdowns x 4 rounds
Hit arms again today. Going to try to stick to wed and sat both arms days...in hopes of getting to 20" in the next year or so
st bar curls x 5 sets
rev grip st bar curls x 3 sets
low pulley curls x 3, last one dropset
db curls running down the rack x 2 rounds
skullcrushers ss with closegrips x 4 rounds
vertical dips x 3
st bar cable pressdowns ss with overhead cable/rope extensions x 4 rounds, last one dropsets
flat db flyes ss with flat db benches x 4 rounds
dips x 3 sets
incline db bench presses x 4
db pullovers x 3
seated widegrip cable rows x 3
seated closegrip underhand cable rows x 3, last one dropset
t bar rows x 3
machine rows x 3, last one dropset
Light squats and some hams
Mostly trying to get used to holing on to the bar with out screwing up the arm more
Hard to get the weights on the bar also - I have a hard time handling the 45's with the arm
seated incline db curls x 4 sets, last one dropset
closegrip preachers x 4, last one dropset
machine curls x 4 dropsets till failure each weight
overhead ez bar extensions ss with tricep machine extensions x 3 rounds
weighted bench dips x 4
rev grip cable pressdowns ss with standard pressdowns x 3 rounds, last one dropset
Took a beach vacation last week and had a good time in the warm sun. They changed my chemo days to every third Monday so I have chemo tomorrow but planning on getting back to the iron on Tuesday.