ME Left Trapezius Only

Shrugs:
5 plates per size x a lot, a lot, a lot
did some with purples, then greens,
then a strip set.

Strip sets on the shrug machine are clearly the way to go. I plan to hit these hard the next two months.

Isolateral front lat eagle glute row machine:
4 sets

Isometrictonic front low lat pull down eagle glute row machine
4 sets

I like doing these two machines as they hit the upper back hard and I can't actually max out either yet, so there's something to work up to.

Finished with thumbless reverse-grip curls.

11.4.09--Bodybuilding Day

After a true nailbiter against Concordia, I went to the gym with Luke. This is what we worked:
Lat Pulls (wide grip):
100x4
90x10x3

Cable rows:
90x10
100x10
100x8

Bicep Curls (easy grip bar):
50x10
50x8x2

Overhand Grip:
25x10x2

Dumbbell Curls:
20x10x2 (each arm)

Wrist Curls:
25x20x2 (each arm)

MOUNTAIN BBUILLLDDINNNG

Cable Rows:
250 x 10, 4 sets

Chest Supported Dumbbell Rows:
(for upper back)
90s x 5,6,7,8

Banded Shrugs:
All reps paused at top
Blues x 15
Blues + Greens x 15
Blues + Greens standing on 6" box x 10, + 10 off bo
Blues/Greens/Purples x 12, 3 sets

Reverse-grip thumbless curls
70 x 10
90 x 10, 3 sets

One legged upper back

The sciatic nerve strikes again. I'm going to the doctor tomorrow to get this business sorted out. The pain is constant and nearly everything aggravates it still. (pain hasn't gone up or down though, which I think is good) Hopefully it's something simple that can be fixed quickly. I've been stretching a lot too with piriformis streches and some deep lumbar stretches. When the pain hits, these regions seem to tighten up, which exacerbates the nerve. Stretching seems to temporarily improve the pain free range of motion, but as soon as I trigger it again, they tighten up. :(

Chest Supported Rows:
180 x 8
180 x 8
225 x 5
225 x 5
180 x 8

Fatbar Dumbbell Rows:
90 x 10, both hands
110 x 10 left, 8 right¹
110 x 8 left, 7 right
90 x 10, both hands

¹These did not feel good at all on my bad leg. I had to stop to let it settle which really detracted from the reps.

Pull overs:
225 x 10
270 x 10
315 x 10
315 x 7

(supersetted with)
Band Pull-Aparts:
12+ w/ purple
12+ w/ purple
10 w/ green
10 w/ green
10 w/ green

Brent wanted to do curls because he is our Biceps Coach

Standing Curls:
50 x 8
60 x 8
70 x 4

Thumbless Reverse Cambered Bar Curls Feet On Fire:
80 x 10
80 x 10
100 x 8

I had to deadlift these one legged. it was fun.