New cycle

[zedhed]

Take care of the elbow bro. If you dont it will only get worse. What do you do specifically that aggravates it?

 

[Ifonly]

Take care of the elbow bro. If you dont it will only get worse. What do you do specifically that aggravates it?

The worst things are wide chins palms forward. Heavy one arm rows. Skull crushers. These are the main ones. Also work dnt help. Iv had it a lot worse before. It is something i ocasionaly suffer from. Ie shoulders, wrist and elbows. Luckily not all at once. Haha. .

 

[Ifonly]

Legs

Warmup
BW squats

Squats
1x8@60kg
1x8@90kg
1x5@110kg
1x1@140kg PR
1x5@110kg

F squat
5x5@80kg

D.L
1x8@60kg
1x6@110kg
2x5@140kg

 

[zedhed]

Keep at it bro, good stuff here man!

 

[Ifonly]

Keep at it bro, good stuff here man!

Thanks bud.

 

[Ifonly]

Pull.

1arm cable row
3x8@25kg each arm

Wide cable row /ss/ under cable row
3x14/14@25@kg

Wide chin palms forward
3x8@BW

BO row
3x8@50kg

Behind shrugs
1x12@110kg
3x10@120kg

Laterals
3x10@9kg each arm

Ez curl
4x8@35kg

Took this session easy coz of elbow.
Weren't to bad though.

 

[Ifonly]

19th oct

Fancied a change this session.

Push
BB bench press
1x14@bar
1x8@50kg
1x5@80kg
1x5@90kg
1x18@50kg
1x16@50kg
2x14@50kg

Close grip incline
4x14kg@40kg

Dips
4x14@BW

Incline flye
[email protected] each arm

Front raise
3x8@9kg each arm

D.B shoulder press
3x10@16kg each arm

Will return to normal push day next session.

 

[Ifonly]

20th

Legs

D.L
1x10@BAR
1x10@40kg
1x8@70kg
1x5@110kg
1x5@130kg
1x5@140kg

This went to complete shit!!!
Lost all concentration.
Fuck it!

 

[Ifonly]

Today

Legs REVISED

New approach to squats

WU half BW squats followed by full BW squats.

Squat
4x20@60kg This felt hard!

F. Squat
4x10@40kg increase weight nxt time

R.D.L
1x20@40kg
4x10@80kg

 

[Ifonly]

22nd

Pull
WU

Wide cable row/underhand cable row
4x20/20@20kg

Wide chin palms forward /B.O row
1x6/10@BW/40kg
3x7/10@BW/40kg

Close grip chin/DB pullover
3x8/8@BW/26.5kg

Laterals/Behind shrugs
3x10/10@9kg/130kg

EZ curl
3x failure@35kg