Friday's Workout
WORKOUT:
Morning Cardio: Treadmill 15 mins. light jog.
A2G Squats: 2x15 @ 225lbs.
DB Lunges: 1x15 @ 45lbs.
Stiff Leg Deads: 2x15 @ 145lbs.
Inc. BB Press: 2x15 @ 175lbs.
Cable Flies: 2x15 @ 35lbs.
JS Rows: 2x15 @ 160lbs.
Pulldowns: 1x15 @ 100lbs.
Close Grip Pulldowns : 1x
12 @ 100lbs.
Arnold Press: 1x15 @ 45lbs.
DB Side Raises: 1x15 @ 30lbs.
Rear Delt Raises: 1x
12 @ 30lbs.
Skulls EZ Curl Bar: 1x10 @ 80lbs.
1 Arm Press Down: 1x8 @ 60lbs.
DB Curls: 1x8 @ 45lbs. 1x12 @ 30lbs.
Reverse EZ Curls: 1x2 @ 75lbs.
Standing Smithy Calf Raise: 1x15 @ 250lbs.
Seated Calf Raises: 1x15 @ 180lbs.
Shrugs: 1x15 @ 0 lbs. (didn't attempt)
Abs: 2x15 crunches
OVERVIEW
AAAAAHHHHHH!!!
Well my numbers suck monkey balls. This is the reason why.
Last night at MMA I did just about 2 hours of arm lock drills, 4 different types, and arm drag drills, which means people yank on your arms to try and get you off balance. I go into the gym today and I feel fine. Actually, my back was sore and I thought that squats and rows were going to kill me. Well squats were great and everything was find and dandy until my second set of rows. That is when I started to feel a strain in both elbows. Started to do pull downs and it got worse. By the time I got to direct arm movements I was practically in tears trying to get the weight up. Well I didn't finish as I wanted to but I did what I could under the conditions.
Next week starts 12's, 300 less cals. and 5 mins added to each cardio session.