back and bicep
bunch of stuff, didnt keep up with it cause I have been away from internet for a while.
did not have an excellent first workout so I came back for a second workout that evening.
lat pull downs wide grip
narrow grip lat rows
hammer strength low row
events (log and yoke)
250x5 all one motion (technical one-mot. PR)
250x5 4 one motion
250x5 4 one mot.
all sets felt good.
shoulders and triceps @ Flex wheeler fitness Tacoma, WA
315x4 paused and lost the 5th. eh. felt strong and did well for pressing a lot the day before!
seated hammer strength shoulder press
270x2 my shoulder started to hurt so I backed off
laterals and rear raises
narrow grip Bench with Ben Rice
335x1 UGLY! Donno what happened but totally misgrooved.
legs and low back
narrow stance squat
225x8 felt really good!
315x8 back and hips popped a lot!
3.5" deficit deadlifts
405x5something in this set felt REALLY GOOD! everything was right.
495x4 + 1 hitched My back was TOAST!
MISC (calves, forearms,abs)
seated calf raises
175x15 better, tough
wrist curls/rev wrist curl SS
leg lifts w/ partner throwing them back down 30,25,25
yoga ball crunches 20,20,20,20
heel touches 50,50,50
russian twist w/12lbs med ball 11,10,9,8,7,6,5,4,3,2,1
bridge to nose touchx5
neck rolls 10 each side
back and biceps
wide grip lat rows (slight cheating)
390x2 more cheating/300x8 drop set
med grip lat pull downs
390x2/300x8 drop set
HS low rows
360x8,8,8 (single hand)
rev grip BB curls
30x8 no pain....
60x8... no pain
I am proclaiming my forearm is now better, I had to take these out for over 2 years cause I had done something to my forearm that made me unable to do these even with 45lbs.
norm grip BB curl
90x10 "for funsies"
Was a little bummed I chested on some of my sets so that night i did pull ups
bwx8,20 called it good.
Planning on an early morning imperial session with HIGA 6am tomorrow! WOOOO!!!!
I will start putting more vids together, I have been visiting family a lot and forgot my camera at home... HOW DARE I!?
Vid from Stans
Caleb Ralston @ Believe Media does an excellent job editing!