I found grips that don't hurt

Hack squat machine

315 x 5 x 3

Zercher squat

225 x 6 x 3

Bulgarian split squats

30 x 8 x 4

whatnot

Reverse grip bench

135 x 5

145 x 5

150 x 3+2

Wrist extension hurts with pressure, but apparently only when pronated so supinated and semipronated grips are fine. Although later in the workout I found myself able to extend my wrist while pronated so it might just be a matter of stretching. Hope it goes away eventually though.

Neutral grip dumbbell bench

55 x 5

60 x 5

65 x 5 x 2

Tate press

25 x 8 x 4

Pendlay row

135 x 8 x 2

145 x 8

155 x 8

Shrugs

365 x 5

385 x 5

405 x 4

315 x 8

7/26 Moving Day Squat

Back Squat: 285x5 PR
Good Morning: 205x8
V-Squat Machine: 230x10
Calves
GHR Situps

Spent the morning driving down I-5 listening to Mexican music on the radio. Got all settled in down here, got a haircut, put on my dinosaur t-shirt, and got to squatting.

Pre-Workout BW: 233lbs

Machine Squats and Lower Body. Thursday 5/27/10

V-Squats 3x5
2 plates on each side
2 plates on each side
2 plates on each side

Belted Squats 3x5
2 plates
2 plates
2 plates

Hip Abduction Machine 4x8
145
160
160
160

Hip Adduction Machine 4x8
250
265
265
265

"Knee Drivers" on Multi-Hip Machine 3x8
40x8 for each leg
40x8 for each leg
40x8 for each leg

Squat and Leg Machines, Lower Body, & Traps. Thursday, 5/20/10

**** BEFORE WORKOUT, I PUT ICYHOT ON BOTH ELBOWS ****

V-Squat (Plated) Machine 3x1
2 plates on each side x 1 rep (single)
2 plates + 10lbs on each side x 1 rep (single)
2 plates + 20lbs on each side x 1 rep (single)
-> all sets going all the way down and back up (no bounce off the bottom, if anything a slight pause)

Belted Squats 3x3
2 plates on chain x 3 reps
2 plates + 10lbs on chain x 3 reps
2 plates + 10lbs on chain x 3 reps

Barbell Glute Thrusts 4x5
185x5
225x5 -> P.R.!! (although I've never done these before haha).
225x5
225x5 (tough)

Hamstring (standing) Leg Curl Machine 4x8
60lbs x 8 for each leg
60lbs x 8 for each leg
60lbs x 8 for each leg
60lbs x 8 for each leg

Hyperextensions 3x20
20 reps bodyweight
20 reps bodyweight
20 reps bodyweight

Standing Calf Raises
140x8
140x8
140x8
-> starting with heels all the way down

Standing Calf Raise Machine SHRUGS 5x8
140x8
200x8
220x8 with 1 second pauses
240x8 with 1 second pauses
260x8 with 1 second pauses
-> NEW EXERCISE!! ELBOWLESS WAY TO WORK TRAPS!!

Banded Hyperextensions 3x10
-> all with 1 purple (singled) and looped around a 25lb plate to slightly increase tension
10 reps
10 reps
10 reps

Box Jumps 3x10
-> all onto tall box
10 reps
10 reps
10 reps

Incline Sit-UPs
-> all bodyweight with arms fully extended (to simulate holding weight)
15 reps slow
9 reps slow and controlled with negatives on the way down
7 reps slow and controlled with negatives on the way down

**** STRETCHED AFTER ****

--->>> ELBOWS FEEL OK!!!