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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On Tuesday I opted to mix things up a little bit. I started to train my triceps a bit more with a total of three sessions per week, with this being the second one. This is more for volume and getting a good pump, where on max effort days I'm more worried about a few good hard sets, then tons of blood flow for recovery. My next day will be on Friday, just for some stimulation while leaving reps in the tank. Back work on this day stayed rather similar to what I have been doing for a few months now.
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) High Row Machine
4x10
B1) Neutral Grip Lat Pulldowns
4x10, then a drop set on the last set
C1) Chest Supported Row Machine
4x8
*On these I kept my elbows higher than normal to fry my upper back.*
D1) Seated Face Pulls
4x12
*Stayed seated made these much harder and I was working on a really good back contraction.*
E1) V-Bar Pressdowns
4x10-12
F1) Incline Tate Press
3x10-12
G1) Dip Machine
3x15