So yesterday was arms and I had a not of am issue. My elbow was killing me but I pushed it really hard off the start bit had to back off later in the workout. I finally broke down and bought a compression sleeve for next week. So here was the workout.
Exercise one (tris) close grip bp
145x20
195x15
235x15
275x10
315x6/drop to 235x10/drop to 145x12
Exercise 2 (tris) standing overhead cable extensions (straight bar)
65x15
80x15
95x12(whole stack)
Exercise 3 (tris) cable rope extensions
35x25
35x25
35x25
Exercise 1 (bis) BB curls
105x15
105x15
145x12
145x12
Exercise 2 (bis) machine preacher curl
135x12
180x12
210x10(whole stack +10)
Exercise 3 (bis) DB curl
30x20
35x20
40x15/drop to 25x12
As u see my biceps exercises I stayed pretty strong. After close grip I had to go to cable exercises because my elbow was hurting so bad. The last high rep Tri exercise brought a lot of blood to my tris not only for a great pump but it also helped with my elbow pain. On the plus side...I feel I am still improving. The vascularity and separation are still getting better.
I have been advised to make a couple more changes to my diet and I feel that they will really help put me over the edge!
The lighting is awful on this pic but I just wanted to show everyone the coming in of the Christmas tree on my lower back. Hopefully by next week it will be much more sharp!
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