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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Friday I kicked off my day with some shoulder and arm work. After taking Thursday off for some extra rest, I wanted to get a good gym bro pump. I used some fun and different intensity techniques to really make the session move quick, but get an awesome pump to end the day. Looking forward to getting back under the bar on Saturday!

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) Lateral Raises
4x15 + 10 partials

B1) Reverse Pec Dec

C1) High Incline Press Machine

D1) Single Arm Pressdowns
4x8-12 per arm
D2) Single Arm Overhead Tricep Extensions
4x6-10 per arm

E1) Mechanical Extended Set Bicep Curls
3 sets, max reps in each position (4 positions)
*For these, set up an incline bench, and use four different positions, increasing the incline after failure. This was a wicked bicep pump and I was smoked after this!*