Wednesday, September 23, 2009

23 September 2009 - Upper Body

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Neck Stretches
-All Directions

Flat Bench
-Bar X 15
-135 X 10
-225 X 8
-250 X 5
-275 X 5

Hammer-Grip Pull-Ups

Thick-Bar Full Front Raises
-68 X 8
-68 X 8
-68 X 8

Pec Deck Posterior Flies
-120 X 10
-120 X 10
-120 X 10

3" Wrist Roller (Up/Down/Both Directions)

Rolling Thunder/Blue Band Medial and Lateral Pulls (L/R)
-3 Sets

I felt like I was going to pass out in there! Man, I was gassed! I thought it was a solid workout...again, not pushing myself too much until I get my feet back on the ground. Looking back on it now, I realize I didn't do any direct biceps or triceps work. Bummer.

3" Wrist Roller is MONEY. Total cost is around $4 for this implement. I made it out of some PVC pipe and rope. I used it over a safety pin in the squat rack at shoulder height and just went light. Easy on the recovering left hand; it's a little sore, but no sharp, stabbing pain so I'm happy about that.

I was just messing around with grippers this afternoon. No structured workout, just messing around and I was able to close my choked BBE (around 170) with my right hand. It wasn't easy, but I got it closed. More serious choker work to come while my left hand heals up.

BW - 232lbs.


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