Warmed up on bike for 10 minutes + rotator warmup. I have to be extremely careful with my left bicep as I pulled it on Monday doing one-arm dumbbell rows. Back volume will be cut in half today as well as less weight and more reps.
Incline high rows on SM (for rear delts): 4 x 10 – 60, 90, 120, 4 sets at 160lbs
Wide grip Lat Pulldowns (w/ 10 second stretch at the end of each set): 4 x 12 – 120, 160, 4 sets at 200lbs
Standing Swiss Bar Overhead Press: 5 x 8 (pyramid up) – 80, 120, 160, 170, 180 (6)
DB Side Laterals (timed 1 minute between sets): 4 x 15 – 30, 4 sets at 45lbs
Modified JM Press: 3 x 8 – bar, 95, 135, 175, 3 sets at 205lbs
Standing Calf raise (on hack squat) – 4 x 15 – 225, 405, 4 sets at 495
My left bicep does not have any bruising but it’s still tender to the touch. I still have not had any therapy on it but I should.
