Monday - Chest & Triceps
For some reason, my elbows were screaming at me today - made me lift like a pu$$y.
I started off on some Incline DB presses, just 2 x20kg DB's, focusing on a good solid concentric to try and appease my 'bows. I tried to focus on the explosion a little more than I would usually. Straight sets of ten, thrice.
Few face pulls
Hit my Incline BB next - Barbell aggrivated my elbow so couldnt give it my all but still made sure I pumped out a 40, 50, 65 kg for 10,7 and 6. I always omit the weight of the bar so those numbers are worse than "reality". I actually dont know how much that bar weighs... 15kg?? Best check with Brandon tomorrow.
Next set was a "compromise" from my written 531 numbers... my elbows were juts not interested so I simply did what I could: 50,60,70 at 5, 5, 4.
Chucked some flat flies in at 2x12kg - 10
Chucked some incline flies in at 2x12kg - 10
Chucked some Machine flies in at 40kg - 10 x 2
I like this machine but I usually do more DB flies
I also tried the overhead cable flies that Nygmen recommended - liked them! Did 3 sets of 10 x 15kg
Some additional Face Pulls appeared at some point
Some Rotator Cuff work with an 8kg DB - couple of sets of "Knocking on a door" and a couple of sets of "Pulling the knife out of my chest". I will remember their names another time.
Did a couple of sets of Prone Trap Raises - 2x8kg - 10, 9 - simply because they make my shoulders feel good! (I like to dop some light back work when I do my chest, it seems ot help my shoulders out)
Did some Rope Pushdowns and a few dumbbell skull crushers just to remind me that today was supposed to be Chest & Triceps (but ended up as a mess). Elbows felt good after the pushdowns.
Post workout notes:
Dissapointing - need to explore causes of elbow problem... am I doing too much volume on my back??? *I do my back twice
a week (see program details in first post).
Fingers crossed my elbows are better for tomorrow's workout - deadlift day is becoming a favorite of mine