10/19/24

Bad day in the gym... today was my last high volume / heavy lifting session of this training cycle... had a stressful and long day/night yesterday and then went right into the gym at 5 am off of that tough day... definitely not ideal for lifting and isn't suprising to me that I got slightly injured today. I have really been pushing my body/mind a lot the last few weeks with tons of stress... hoping this isn't serious and I can bounce back in the next few weeks. Still got a massive bicep pump out of this, but it sucked to not get in the major lifts of the session (DL, Squats). 

A.

Deadlift

2 sets x 6 reps @ 80% (435#) 

80% of your one rep max deadlift.

-This was supposed to be 6 sets... but unfortunately I tweaked my knee badly on the last couple reps of the 2nd set. Tried to initiate the 3rd set after a few minutes of rest and it still hurt, so I cut out the remaining sets. Also had to cut out the back squats that were after this. 

B.

RDL's

5 sets x 5 reps

As heavy as possible.

-245# across ... these didn't hurt my knee at this weight, so kept that here. 

D.

Weighted Chin Ups

4 sets x 8 reps

-26# across 

E.

Pendlay Row 

5 sets x 6 reps

As heavy as possible

-225#

F.

EZ Barbell Curls 

4 sets x 15 reps 

Dumbbell Side Raises

4 sets x 10 reps

You can choose the amount of reps as long as it is within the suggested range.

-75# ez bar ... 2x15# DB raises 

G.

Hammer Curls 

3 sets x 8 reps

Dumbbell Bent-Over Side Raises

3 sets x 10 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x50# DB HC and 2x15# DZ raises 

H.

‘Run the Rack’ on DB Curls 

Max Effort with 50s, 35s, 25s, 15s, 10s, minimal rest 

-Complete ... don't remember the reps here, but it was a really good pump finisher for my biceps.