RSS

Mad Cow: Week 9 – Day 3

25 Nov

Week 9 Day 3: 11/25/11

Had a crazy day before and about 6 hours sleep before my workout.
The pain I was feeling on my right bicep/tricep area has now also included my right forearm. Not sure how I fully acquired it but it is annoying.
I skipped my accessory work due to this as I realized it more when I was doing my rows.
Still had a kick ass workout and PRs on my 3 main lifts!

Pre-workout Warm-ups:

Foam Rolling
Mobility Drills
Standing Ab Pulldown: +100 lbs x (8/8)
Glute-Ham Raise: BW x (8/8)
Seated Good Mornings: 170 x (8/8)

Lifting:

Squats:

Warm-up Sets:
Bar x (2×5)
105 x 5

Work Sets:
150 x 5
187.5 x 5
225 x 5
262.5 x 5
307.5 x 3 *PR*
225 x 8


Another good squat session.
Getting closer and closer to 3 plates on each side!
Did not really notice the right arm pain while doing squats.
But I do think I need to keep my elbows flared back and up more still.
Also, maybe keep my chest up a bit more.

Bench Press:

Warm-up Sets:
Bar x (2×5)

Work Sets:
113.75 x 5
141.25 x 5
170 x 5
197.5 x 5
231.25 x 3 *PR*
170 x 8


Surprisingly did not feel the right arm issue doing this lift also.
Still losing some tightness on my lower body.
So close to reaching my goal!

Bent-over Row:

Warm-up Sets:
none

Work Sets:
98.75 x 5
123.75 x 5
148.75 x 5
172.5 x 5
202.5 x 3 *PR*
148.75 x 8


This is when I started noticing the right arm issue.
Pushed myself despite the discomfort.
Top sets felt real heavy and had some difficulty doing.

Assistance Exercises:

Weighted Dips:
Warm-up Sets: none
Work Sets: none

Barbell Curls: 
Warm-up Set: none
Work Sets: none

Tricep Extension:
Warm-up Set: none
Work Sets: none

Advertisements
 
Leave a comment

Posted by on November 25, 2011 in Training Log

 

Tags: , , , , , , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: