Press Thursday: Curls for the Gurls

THANKS to equal parts vanity and the need to get stronger, I’ve added some things to my regular programming. First it was leg machines, now it’s isometricsAm Nats 2012 DB1, bicep curls and shoulder isolations. To be fair, I was doing a significant amount of isolation work last year which I dropped due to the injury. With it went some strength and a noticeable amount of shoulder mass. Now, I haven’t trained for the sake of looking better since I was about 150 kilos of mostly un-muscled lard, circa 2010-2011. It plays a bigger part right now as I’ve committed myself to shedding the fat I gained during my rehab. I want to get leaner as well as stronger. This still doesn’t mean you’re going to see me in a sequinned g-string on stage any time soon. But bigger shoulders and a smaller waist would be nice.

Happy to note my bench press, while weak as piss, is at least not hurting so much this week. I might even bench 100+ at GPC states. Woot. And finally on a serious note: no more C4 pre-workout for me. That shit messes with my pulse rate and makes me light-headed, which is not cool at all when performing reasonably high-rep overhead press. I’ve only used it on my last two sessions. There won’t be a third.

Cardio: 5 minutes assault bike, 55-65 rpm
DB S/set supine curls / rotators: 3 kgs x 2 x 10

Axle OHP (strict):
25 kgs x 8
45 kgs x 5
65 kgs x 1
85 kgs x 8
95 kgs x 4

Bench press:
20 kgs x 10
50 kgs x 10
60 kgs x 10
70 kgs x 10

EZ bar curls:
30 kgs x 10
35 kgs x 2 x 10

DB front raise static holds:
left and right
7.5 kgs x 30+ seconds – will have to time these properly in future

1-arm triceps pushdowns:
left: plate 8 x 15, 13, 8
right: plate 8 x 15, 15, 13

Axe-swings:
left and right
plate 8 x 2 x 10