I hadn't done any serious calf work in months, so I decided to super set all of my sets with seated calf raises until failure. I was going to do standing, but I didn't want to put any pressure on the ribs.
Then I wanted to do some bent over rows, but bending over like that compresses my ribs too much and they feel tender. T-bar feels weird. So does chest-supported rows. That leaves... lat pull downs.
Ultra Wide-Grip Lat Pull Downs:
5 sets of 12 with the entire stack
Medium Parallel-Grip Lat Pull Down:
4 sets of 10 with the entire stack
Close-Grip Lat Pull Downs:
2 sets of 10 with the entire stack. These felt pretty awkward on the rib
Close-Grip Pull Ups:
3 sets with bodyweight til failure
Incline Bicep Curls:
4 sets x 10 reps w/ 30lbs dumbbells
Reverse Dumbbell Flyes:
20 x 20
25 x 18
30 x 12
20 x 15
Around this time, the calves started cramping on every set. For the last two, they started cramping on the very first rep, and I just had to push them through. After this, I switched to doing standing calf raises with just my bodyweight. After 22 sets of seated calf raises, just the bodyweight was more than enough to fry them in only 50 reps or so.
Neck Extensions:
Since that SS-bar incident a few weeks ago, I've been trying to work on my neck more in hopes of finally preventing any further injuries to it. They feel pretty good, and I'm getting some of the lower traps actived too, which feels great overall. Maybe this will help my posture?
3 sets til failure @ 30 lbs.
This was sort of an epic bodybuilder style workout. I think I might start doing more biceps. They've gotten fairly weak (aside from my hammer curl strength), and I want to make sure they don't become a possible weak point for injury.
No comments:
Post a Comment