Deadlift
Bar x 10
60 x 5
100 x 3
140 x 1
180 x 1
190 x 1
Db bench
35 x 5
40 x 5
45 x 5
50 x 6. Happy with this
Db overhead press.
25 x 10 - drop to 15 x 13
Lateral raise
10 x 30 reps in 1 set
Bent lateral raise
10 x 30 reps in 1 set
Cable curl SS tricep push down
3 sets of each alternating. No rest between.
Great little deload session. This will be my last session of the year. I am off to Fiji next week and other than some swimming and waking I won’t be doing much of anytime for a couple of weeks.
Thanks to everyone who has read, liked, commented, given me wise counsel and good advice, and those who make me laugh and keep me pushing hard. Happy new year to you all and I’ll see you back in 2026 to do it all again.
Log press - 1 clean press 3 times
37 x 9
47 x 9
57 x 9
62 x 9
62 x 7. Just ran out of puff.
These were ok considering they were the first log press in months. Left bicep sore after. Deff something wrong there.
Squat
Bar x 10
60 x 5 x 3 sets
Easy deep smooth reps
Leg ext
60 x 3 sets
8, 8, 8
Inc dumb bench
3 sets
30 x 8
Db row -
3 sets
30 x 8
Overall happy with. Didn’t go too silly but still expect to be sore. Left bicep is a big worry, just letting my drink bottle to my mouth was pretty painful by the end if the session. Hopefully I can keep training log without wrecking it.
Do you ever do any bicep curls of any kind? If not I would suggest doing some light hammer curls for sets of 20 reps and reverse curls for sets of 20. They strengthen the tendons and everything up. Also doing them like that is sort of therapeutic in a way
I’ll find a way through it. I think I damaged it before Christmas, I was moving my motorbike and went to let it go onto the side stand but the stand had moved back. When I let the bike go it went to fall so I instinctively just held it up with my left hand on the grip. I managed to get my knee under too and coped a good bruise there too. It’s a pretty heavy bike so pretty sure thats what strained it. It doesn’t hurt do anything other than a curl movement so I am sure I can train around it.
I strangely missed everyone here too. I was fully offline for 2 weeks which was good for the soul but it did make me wonder what all of you were up too. I had a quick scan on the logs yesterday and was pleased to see everyone still getting their work in.
You sir are a bloody genius. I was trying to think of ways to work around this while still getting the pressing work done and this is most definitely the answer. I can deff set this up in the rack. Thanks
Yes I have done both dumbbell curls and hammer curls. but generally get most of my arm work from rowing movements and pull ups. I will introduce some light curls but may not be able to do that until the arm calms down a little.
