I find when my shoulder gets cranky, close grip pullover and press helps my coracobrachialis which seems to be the muscle that gives me the most shoulder/bicep pain. For me, it’s because I torn that shoulders labrum so I imagine it gets extra work.
Incline curls seem to help stretch a lot of that junk out for me too
Good call on the pullover/coracobachialus. I’ll get those back in.
Thanks!
3 sets of these band pullovers and my shoulder already feels better.
3-2. 4+2, Chest/Back
1 Arm Pulldown x 4 + 2
1 Arm DB Bench x 4 + 2
4 pairs + one easy one
Floor Press x 8/8/6/6
1 Arm Row, elbow in × 8/8/6/6
4 pairs
Another one in the books. Took an extra day off for the arm. Then another one for no good reason. 5 pounds here, 5 pounds there, the weights are creeping up. Maybe chin ups will be possible after this.
I was sore, tired and grumpy all day yesterday. Not great!
3-4. 4+2 Legs
Front Foot Up Split Squat x 4 + 2
Front Foot Up Split RDL x 4 + 2
4 pairs
High Box Squat, Arms Out x 8/8/6/6
Lying DB Leg Curl x 8/8/6/6
4 pairs
28 minutes. I guess I wasn’t resting the full recommended 2 minutes between sets. Quads were feeling 4 count eccentrics! Each week it feels they’re working a little more.
Today’s Body Weight 222
The first time getting on the scale in awhile. Since this time last year I lost 20 pounds and gained 20 pounds. Ridiculous!
3-5. 4+2 Shoulders/ Arms
1 Arm DB Press x 4 + 2
1 Arm Hammer Curl x 4 + 2
1 Arm DB Tri Extension x 4 + 2
4 times around
Side DB Raise x 8/8/6/6
DB Spider Curl x 8/8/6/6
Bench Dip x 8/8/6/6
4 times around
“Real” workout with the left arm. Right arm got 8 slow reps with a 5 or 10 pound dumbbell.
12 workouts in 32 days. Too much sitting around. And despite the body part split and the low volume, that’s the same lifting/rest pace as a Full Body routine. Maybe 4 + 2 is too strenuous for me!
I’m suppossed to go through each day 2 more times. And while lifting heavier weights is exciting, I don’t want to feel tired out and mentally drained for another 2+ weeks.
Time for the next thing!
3-16 Chest
Cable Pushdowns, straight grip x 25
Alt Chest Supported Shrug x 25
Alt DB Floor Press x 25
4 rounds, 1 minute rest
DB Floor Press x 15 x 4 sets
2 minute rest
1 Arm Band Pullover x 20
1 Arm Fly x 20
2 pairs, 2 minute rest
Good One! Loosely based on Matt Wenning’s Over 40 Program. More sets and reps than Poliquin’s stuff. The work/rest intervals got this whole thing right into the Cardio Heart Rate zone. Pullovers and flies got into the stretched bottom position that the floor press didn’t fully reach.
3-18 Back
Lying Band Leg Curl x 25
Cable Row x 25
Band Woodchop x 12 per side
4 rounds, 1 minute rest
DB RDL x 15 x 4 sets
Wide Pulldown x 20
Seated Leg Curl x 20
2 pairs
Wow, woodchops! Obliques were feeling it during and adductors were feeling it after, in the RDLs.
3-27 Legs
Leg Extension x 25
Seated Calf Raise x 25
All 4s Crawl x 30+
4 rounds
Heels Up Goblet Squat x 15 x 4 sets, 2 min rest
Standing Calf Raise x 20
Standing Tib Raise x 20
2 pairs, 90 sec rest
Celebrated the woman’s birthday, got food poisioning, had a sore back, blah blah blah. Lame. Gotta be more serious.
3-28 Arms
Incline KB Press x 25
Rev DB Curl x 25
Long Rope Pushdown x 25
4 rounds, 1 min rest
Bench Dip x 10
DB Spider Curl x 10
Band Resisted Towel x 15
3 rounds, 1 min rest
EZ Bar Skullcrusher x 15/15/10
Incline DB Curl x 15/15/12
Lid Pinch x 20 sec
3 rounds, 1 min rest
Some new grip stuff from John Brookfield.
Band Resisted Towel
Lid Pinch
Oh no! Hope you’re feeling better.
Yes, Thanks! I felt pretty bad for a couple days last weekend. Then I got back to normal Mon/Tues.
I think I let some chicken get too old. Gross!
3-30 Back
Seated Shrug x 25
Seated Band Leg Curl x 25
Wheel Barrow Push x 24 steps
4 rounds
Back Raise Iso x add up to 1 minute
Straight Arm Pulldown x 20
Barbell Shrug with Fat Gripz x 20
Lying DB Leg Curl x 20
3 rounds
Shit! Forgot the wood chops. But got the grip stuff in.
My mom took my woman out for lunch today. At one point, I think that was like my worst nightmare.
3-31 Push
DB Bench Press x 25
Straight Bar Cable Pushdown x 25
1 Arm DB Row x 25
4 rounds, 1 min rest
Barbell Floor Press x 15 x 4 sets
Band 1 Arm Pullover x 20
DB Fly x 20
DB Side Delt Raise x 20
2 rounds, 90 sec rest
Now time for Guinness. Post workout beer is huge benefit of evening training.
4-3 Legs
Band Leg Extension x 25
Seated Calf Raise x 25
TRX Leaning Squat x 20
4 rounds, 45 seconds rest
Heels Up Goblet Squat x 12
4 sets, 1:45 rest
Band Woodchop x 15
Standing Calf Raise x 20+
Standing Tib Raise x 15+
3 rounds, 1:15 rest
6 sets of COC grippers worked in there.
Picked up the pace a little this week. Heart rate still mostly on the cardio zone.
4-4 Arms
Incline DB Press, Fat Gripz x 25
Rev DB Curl x 25
Long Rope Pushdown x 25
4 rounds, 45 seconds rest
Band Resisted Towel x 15/20/25
DB Spider Curl x 10
Bench Dip x 10
3 rounds, 45 seconds rest
Board Pinch x a bunch
EZ Bar Skullcrusher x 15/20/17
Incline DB Curl x 15/17/16
3 rounds, 45 seconds rest
Rests were short enough to make this challenging. Arms were burning!
Lid pinch and board pinch are clumsy to do, load or progress. I need a better thumb move.
Cut, split and loaded 2 pick-up loads of wood between last evening and this morning. Thankfully I can still hit the logs pretty hard.
