great work buddy. Nice on the squat. I think you should put up some pictures, your upper body has gotten a lot bigger since last year
Over cable flys
Under Cable flys
Strive Curl Machine
DB Alternating Curls
Rope Pull Downs
Single Arm Push Downs
55x15 all 4 ways
tried 315 but couldnt get it.
Front Squat Press (superset with pullups)
Iso-lateral High Rows
Bent over rows(on a free weight machine)
185x8 (was going as high as i wanted)
Iso-lateral shoulder press
230x6 one arm at a time
60x15 all 4 ways
Power clean wasnt too bad. i tweaked my knee while i was warming up and now a pain that i had when stretching it certain ways is pretty constant now on the outside of my knee. then failing twice on 315 really pissed me off but theres room for improvement. those front squat press (not sure what to call em) was we would front squat then press it in one fluent motion and back down in one motion. they really sucked.
Don't worry about not getting the 315 on power cleans, I sure you'll be able to get it in like a week or two. I'm sure your knee will be fine if you take care of it right away. Overall, great session!!!!!
Single Arm Tricep extensions
Seated tricep extensions (machine)
Inside outside ez bar curls
Str Bar Curls
Seated single arm curls
Forearm twisties and drums w/ dbs
yea i can admit the workout was a little long. i didnt notice how much it really was till i was done but i felt great. forearms and biceps were burning.
my elbows didnt hurt too much but the pain was still there. it effects me the most when i do rack presses but i did warm up with some push downs/ pull downs for triceps to help loosen them up. i shouldve gotten more reps but my body is so tired from maxing out this week that i was completely drained.
i should be able to get some needed rest this week cause ill be in denver for a forensic science conference and all ill be doing is swimming laps in a the pool at the hotel or running cause im anticipating limited workout equipment.
well after a long week at denver for a forensic science conference i got to lift again
160x6(had to change machines, ran out of weight)
240x6 (different style seat setup)
single leg curl
45x20 all 4 ways
squat felt really good after taking a week off. i was very happy that i got the weight i did and it was fairly easy. i was so happy to finally get a lift in of solid iron instead of the bike and elliptical that i had at the hotel