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10/22/17
Biceps
DB Curls
40 x 12 x 2
45 x 10 x 2
Standing Preacher Bar Curls
125 x 15 x 4
Seated Concentration Curls
45 x 12 x 4
Seated Incline Skullcrushers
125 x 15 x 5
Cable Pushdowns
100 reps
Single Arm DB Press
45 x Failure x 4 sets
Thats it for today. This was my second arm workout of the week. One is a bit heavier, and the other more for a pump.
10/23/17
Competition Bench
Warm Ups
315 x 6 x 4 sets
365 x 3
405 x 3 x 3 sets
415 x 3 x 2 sets
Close Grip
315 x 8
315 x 8
Tricep DB French Press
45 x 20 x 4 sets
Incline DB Press
120 x 15 x 4 sets
Tricep Pressdowns
100 reps
Lat Pulldowns
100 reps
For those of you wondering about my Knee Rehab there is nothing fancy to it. I warm up walking on the treadmill, or Eliptical this is usually 5-10 minutes to warm the joint. Stationary Bike x 15 minutes varying the seat height to change the movement of the knee, finishing work is on the rower.
10/24/17
Leg Press
2 Plates x 10
4 Plates x 10
5 Plates x 10
6 Plates x 8 x 6 sets
4 Plates x 20
Step Ups x 20 x 4 sets
Bodyweight Squats
20 x 4 sets
Forward Leans (Partial Lunge Movement) x 10 x 3
RDL’s x 10 x 4 sets
This accessory work is basically everyday. It has allowed me to work myself back to a “normal” existence, but I still have a very long way to go before I actually begin building my squat back to a respectable number. My legs feel strong, but the squat still has work.
