November 3, 2012
Noonish
Upper arm is still feeling like crap and it kept me from my bench volume and I didn't feel like rows or chins with it feeling like this. I did some arm work though and probably should've left the bicep iso's alone for today.
1) Bench Press - All long pauses
45 x 5, 5
135 x 5
185 x 3
225 x 1
275 x 1
300 x 5 x 1r
2) Bench w/Slingshot
320 x 4.5 - Arm killed and I couldn't lockout my 5th.
3) 2-3/8" Thumbless/Cupped DB Pulls
80 x 3
100 x 1
120 x 3 x 1r - The first pick righty it popped out at the top, that's why the vid shows me starting with the left. I accidentally cut it out. Man that snap of the fingers when it popped out sure stung.
4) 2.5" Crusher Wrist Curls - Table Start
50 x 20
70 x 10
5) Curls Iso's
60 x 1
70 x 1 - Right just isn't up to it.
6) Wrist Rocker - Table Start
100r Each Way - Get some blood in there
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