Hey guys, I’m a 20 year old university student who has been training for 3 and a half years. I’ve been wanting to make a workout blog for awhile now, but I had been busy with copious amounts of school work. I figured this blog will allow me to stay on track, while also tracking my progress in a more linear way.
I’ve run 5/3/1 for roughly 3 years, while switching around the accessory lifts; reps, rep range and number of sets. I think i’ve somewhat found what works for me. feel free to join and check it out - constructive criticism is always appreciated!
I’ll also add I take structural integrity and posture very seriously and begin every training session with a 45 minute foam roll and stretch to keep my joints, posture and muscular tension in check.
may/11/15 - Arms
began with a 10 minute warm up on the treadmill followed by my stretching routine:
Start at head and work all the way down to feet
Hold each stretching position for 30 seconds
rest 15 seconds between each stretching position
neck extensor and flexor stretch
neck extensor and flexor rotation stretch
shoulder flexor stretch
shoulder adductor, extensor and retractor stretch
shoulder protractor stretch
wall elbow extensor stretch
elbow extensor tricep brachii stretch
bicep supinator stretch
wrist stretch (hit every angle by laying on mat and alternating)
Stage 1 Heavy/explosive emphasis
Bicep BB curl Drop set -------- Ezcurl-bar pullover press
Stage 2 Volume
Incline curl -------- Tri Db curl
Stage 3 negative emphasis
Band hammer bar curl -------- vbar cable extension