Back & Biceps (19 July 2015)

Posted on 20 Jul 2015 23:43

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Last night's back and bicep workout was absolutely amazing!

This workout has a whole bunch of numbers and it can get very confusing and boring so I am going to try to elaborate as best as I can to help y'all understand what exactly I did and what I am planning to do with the exercises I have covered in this workout.

Pull-ups:
BW x 5 x 3
Volume = 15
I haven't been doing any real pull-up work and it's been worrying me because of my shoulder history. See, I suffer from genetically loose shoulder joints that are prone to really painful dislocations. That is why I have avoided any real pressing work for so many years. Despite this I have managed to keep relatively healthy and strong shoulders with a 205 lbs overhead press and weighted pull-ups with 70 lbs added to me. But this year I started to focus on training my chest and shoulders and I have recently added in side and front raises. For most normal people this is not a risk but for me this IS a huge risk because it can cause my shoulders to loose that stability I have trained them to maintain. The high rep front and side raises will cause lactic acid build-up and then later when it all drains away it will leave the ball-and-socket joint to not be tight anymore. So as a precautionary measure I decided to throw in some pull-ups. These were really easy and I felt great doing them. I paused at the top of the last rep on each of the 3 sets and just focused on squeezing my back as much as possible.

High to Low Band Rows:
#2 x 20
#2 x 20
#3 x 15
Dropset
#3 x 20
#2 x 20
#1 x 25
Volume = 120

I didn't feel like adding reps on the high to low and low to high band rows. So I have just maintained the same volume as last week.

Low to High Band Rows:
#2 x 20
#2 x 20
#3 x 15
Dropset
#3 x 20
#2 x 20
#1 x 25
Volume = 120

Band Upright Rows:
#1 x 20
#2 x 15
#1 + #1 x 10
Dropset
#1 + #1 x 10
#2 x 15
#1 x 10
Volume = 80

Band Shrugs:
#2 x 25
#2 x 25
#3 x 15
Dropset
#3 x 15
#2 x 20
#1 x 30
Volume = 130

Dumbbell Rows:
30 kgs 66 lbs x 15 + 5 = 20 RP
35 kgs 77 lbs x 12
40 kgs 88 lbs x 10
45 kgs 99 lbs x 5
Volume = 47
I added two reps from last week. 35 kgs x 12 this week was done for only 10 reps last week.

Preacher Curls:
5 kgs 11 lbs x 16 + 5 = 21 RP
5 kgs 11 lbs x 15 + 5 = 20 RP
7.5 kgs 16 lbs x 7 + 5 = 12 RP
7.5 kgs 16 lbs x 7 + 4 = 11 RP
10 kgs 22 lbs x 5 + 3 = 8 RP
Volume = 72
Last week I had to use 3 mini-sets in the rest pause set to get 12 reps with 7.5 kgs but this week I increased the density and just kept it to a uniform 2 mini-sets. I am not progressing too aggressively on this movement but I can see small changes taking place. What is weird about my arm training is that I don't really get very "sore" despite all the crazy volume. Add to that during the workout I don't get a huge pump even though I keep rest periods REALLY minimal but whenever I fail (and I do touch failure every so often) I just completely collapse - there is no real resistance. Perhaps over time my muscles will mature and I'll be able to put up a struggle…we'll have to see.

Hammer Curls:
10 kgs 22 lbs x 11 + 5 = 16 RP
10 kgs 22 lbs x 10 + 5 = 15 RP
12.5 kgs 26 lbs x 7 + 5 = 12 RP
12.5 kgs 26 lbs x 7 + 5 = 12 RP
15 kgs 33 lbs x 5 + 2 = 7 RP
Volume = 62
I added a rep to the 12.5 kgs set this week. Good progress.

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