Very Light Bench Assistance (Right Elbow Pain). Friday, 10/15/10.

**** RIGHT ELBOW IS AGGRAVATED. PAIN IS NOT AS MUCH IN THE TENDON AS PAST ELBOW PAIN. THIS PAIN IS MORE IN THE JOINT ITSELF. WENT PRETTY LIGHT TODAY SO AS NOT TO BOTHER IT YET STILL GET SOME TRAINING IN ****

--> USED ICY-HOT.

Extra Long Pause Bench 4x5
-> all with 5 second pauses
95
95
95
95

Super Wide Grip Bench 4x10
-> all with 1 second pauses
95
95
95
95

**** SUPER WIDE GRIP MUCH EASIER ON ELBOW. BARELY BOTHERS IT. ****

Wide Grip Pullups 4x6
-> all body weight

Super Wide Grip Incline Bench 3x10 (touch & go)
95
95
95

Lat Pulldowns 2x20
80
80
-> **** JUST TO GET SOME BLOOD FLOW THROUGH MY ELBOWS ****

**** ELBOW PAIN FEELING SIGNIFICANTLY BETTER AFTER WORKOUT THAN WHEN I STARTED ****

Military Press and Back. Saturday. 6/12/10

-> I've been only benching once a week (on wednesdays) and I've been doing military press and shoulder work on saturdays (along with 2 or 3 back exercises as well).

-> Also, I put some ICY-HOT on both elbows and got to work ... what a great day!!

Seated Military Press 4x4
75x4
85x4
85x4
85x4 (easy)
-> bringing bar all the way down to just below collar bone.
-> I'm surprised I could do 85lbs for 4 reps on these. I don't believe I've ever hit 85lbs for more than 6-8 reps tops. SO I'M VERY HAPPY!!

Weighted Hammer-Grip Pullups 4x4
45x4
45x4
45x4
45x4
-> I'M VERY SURPRISED THAT I COULD HIT 4X4 WITH A PLATE ON THESE!! I'M BACK!!

Arnold Press 3x8
30s x 8
30s x 8
30s x 8

Semi-Bent-Over Row Machine (more upright) 3x8
80x8
90x8
100x8
-> did these very slow and controlled.

Seated Cable Rows 2x10
120x10
120x10

Rear-Delt (bent-over) Flys 2x10
5s x 10
5s x 10

FIRST DAY BACK TO THE WEIGHTS. (Back) Tuesday 6/1/10

---> BACK ON THE MAP!! I TOOK ABOUT 1 MONTH OFF DUE TO PAIN IN BOTH OF MY ELBOW JOINTS. MY LEFT ELBOW FEELS 98% BETTER BUT MY RIGHT ELBOW IS STILL NOT QUITE THERE BUT NEITHER ELBOW HURT TODAY. NOTHING REALLY BOTHERED ME. I PUT ICYHOT ON BOTH ELBOWS BEFORE I STARTED WHICH HELPED A LOT.

Pullups 3x10
10 reps
10 reps
10 reps
-> all body weight and done very slow and controlled. last few reps of each set were tough.

Bent-Over Rows 3x10
95x10
95x10
95x10
-> bent all the way over so my upper body was parallel with the ground, these were very tough. my biceps are shot from the pullups.

Barbell Shrugs 4x8
225
225
225
225
-> oh boy, 2 plates hasn't been this hard to shrug or hold onto in a while!