
Yano
VIP Member
- Sep 18, 2022
- 2,363
- 2,810
May 9th '25 - Iron Abyss
Pressing Matters Friday
203 body weight
Cals - THX1138
Cardio - 30 min stat bike , still uphill - 8miles - 130/132 bpm
Today was solid as a rock , bar moved well , tried something new which while was fun angered the shit out of my rebuilt right elbow.
First time doing cable delt raises and first off , very fkn humbling db's i can hit 25lbs , on the cable 15 felt like a tiny house.
Last set of 8 and right elbow just started burning , grip is effected , extending is effected ,even just making a fist is uncomfortable.
Load up some Ibuprofen and Tylenol and see how it feels tomorrow , might be rest day.
Rest of the workout went great !! Fucking Stellar in fact.
Stretches -
Band Pull Aparts 2x10
Band Press 2x10
Band Y raise 2x10
Band Xover 2x10
Band Face Pulls 2x10
Lifts -
Standing Overhead Press - strict - IA
Warm ups - ebx5 ebx5
Working Sets - 110x10 - 125x5 - 145x3 - 165x2
Top Singles - 180 x1 x1 x1 x1 x1
*Back off Sets - 170 x3 x3 - 160 x4 x4
Close Grip Bench - IA
Working Sets - 135x10 - 155x5 - 185x3 - 205x2
Top Singles - 225 x1 x1 x1 x1 x1
*Back Off Sets - 230 x3 x3 - 200 x4 x4
JM Press - IA
Working Sets - 95x10 - 110x5 - 130x3 - 145x2
Top Singles - 160 x1 x1 x1 x1 x1
*Back Off Sets - 165 x3 x3 - 145 x4 x4
Meadows Rows - IA
Working Sets - 80x10 - 90x5 - 105x3 - 115x2
Top Singles - 130 x1 x1 x1 x1 x1
*Back Off Sets - 135 x3 x3 - 115 x4 x4
Cable Lat Raises - holy humbling - 4x8
10x8 - 15x8 - holy shit gonna stay here - 15x8 15x8 - elbow hell
Pull ups - sandbagged due to elbow - no failures just skipped using some common sense
Paloff Press - double looped red mini - 4x15