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Day 15
Woke up today with my tendon in my left elbow hurting (from bjj) .
Perfect time since today is pull( back, and biceps)
Workout:
Deadlift 2x5-295
Wide pull ups 3x11
One armed rows 3x15 52.5
Resistance band face pulls to failure: black band @80 reps (stopped due to pain in left elbow)
I subbed 21s today on the empty bar to reduce stress on the tendon in my left arm
Concentration curls - 3x8-35lbs
Dumbbell curls to failure- 25lb-38reps
Even with the elbow I overall felt really good. Could have bumped the weight more but didn’t want to make the injury take longer to recover. Could feel the pump. Veins much more apparent when I’m working out.
I’ll post up my food log later on today
Day 15
Woke up today with my tendon in my left elbow hurting (from bjj) .
Perfect time since today is pull( back, and biceps)
Workout:
Deadlift 2x5-295
Wide pull ups 3x11
One armed rows 3x15 52.5
Resistance band face pulls to failure: black band @80 reps (stopped due to pain in left elbow)
I subbed 21s today on the empty bar to reduce stress on the tendon in my left arm
Concentration curls - 3x8-35lbs
Dumbbell curls to failure- 25lb-38reps
Even with the elbow I overall felt really good. Could have bumped the weight more but didn’t want to make the injury take longer to recover. Could feel the pump. Veins much more apparent when I’m working out.
I’ll post up my food log later on today
Day 16:
Elbow feels much better today. Going to skip bjj tomorrow and do cardio and abs instead.
Workout:
4 Day Split Day 2
Friday, September 16, 2022 at 6:18 AM
Bench Press (Barbell)
Set 1: 145 lb × 8
Set 2: 150 lb × 8
Set 3: 155 lb × 6 [Failure]
Incline Bench Press (Dumbbell)
Set 1: 52.5 lb × 12
Set 2: 52.5 lb × 11
Set 3: 52.5 lb × 10
Chest Dip
Set 1: +45 lb × 17 [Failure]
Chest Fly (Dumbbell)
Set 1: 45 lb × 12
Set 2: 45 lb × 12
Set 3: 45 lb × 10
Bench Press (Dumbbell)
Set 1: 35 lb × 21 [Failure]
Skullcrusher (Barbell)
Set 1: 75 lb × 8
Set 2: 75 lb × 8
Set 3: 75 lb × 8
Dumbbell Extension
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Triceps Extension (Cable)
Set 1: 50 lb × 31 burn out. Took a bit easy to still give elbow rest
I swear I’ll get the diet breakdown posted today![]()