Now that I've given my body some rest after the APF Summer Bash, I've began to have some medial knee pain in my right knee. I'm still training hard, but I'm focusing on keeping my low back healthy and addressing my knee issues as well. The goal for 2017 is to end the year completely healthy and have a solid base to build a real training cycle on.
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After a long weekend of traveling for the powerlifting meet and working, I was able to get back in the gym and get some more hypertrophy work in. Just another solid training session and focusing on getting good work in between clients. PT seems to be going well so far, so that's excellent news. I've got another appointment for Wednesday, so hopefully I'm making some kind of progress at the two weeks in point. Really fun training session for the day, though.
Items Used in this Training Session
Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each
A1) Lat Pulldowns
3x10
*I used dual handles for these for a better lat contraction.*
B1) High Row Machine
4x8
*I used a wider grip than normal by grabbing the metal aspect of the machine instead of using the handles.*
C1) Seated Cable Rows
4x8
D1) Dip Machine Shrugs
3x12
D2) DB Shrugs
3x10
*The rec center doesn't have DB's that go heavy enough, so I used a little pre-exhaust to increase the intensity a bit.*
E1) EZ Bar Reverse Curls
4x15
F1) Barbell Curls
4x10
*I performed these with a one and half rep, so one full rep, then one partial is one rep.*
G1) Seated Calf Raises
4x15
G2) Ab Machine
4x15