With the previous distal bicep tendonitis, and it not healing as fast as I thought it would, I wasn’t able to do much direct bicep training at all. The saddest thing is that, if you’ve read my previous entries, you’d know it’s my left bicep tendon that’s inflamed and I had a prior tendonitis a long time ago, in the same area. So because it’s a recurrent distal bicep tendonitis on my left arm, I am thinking that’s why it is taking so long for my tendon to heal. Not being a very well vascular structure and it being a re-injury, it makes sense it will take a while. I am hoping though, that I will be able to do some direct training sometime in the future, but for now after this training, it doesn’t seem now, is that time.

Chest

– barbell bench press: 135 lbs x 10, 155 lbs x 6, 160 lbs x 3
– db flat bench press: 22 kg x 10, 24 kg x 10, 26 kg x 10, 28 kg x 6
– machine press: 135 lbs x 16, 155 lbs x 10, 180 lbs x 6
– smith machine incline bench press: 90 lbs x 10

Back

– lat pull downs: 50 kg x 10, 55 kg x 6
– barbell bent over rows: 135 lbs x 10
– smith machine bent over rows: 90 lbs x 10, 100 lbs x 8, 110 lbs x 8
– deadlifts: 135 lbs x 12, 170 lbs x 10, 189 lbs x 10, 200 lbs x 6

Triceps

– triceps extensions: 20 kg x 12, 22.5 kg x 10, 25 kg x 10
– one arm cable side triceps extension: 10 lbs x 10

Biceps

– db alternating bicep curls: 14 kg x 14, 16 kg x 10
– hammer curls: 15 kg x 10, 16 kg x 10

Legs

– leg extensions: 45 kg x 12, 50 kg x 10, 55 kg x 10
– barbell squats: 135 lbs x 10, 155 lbs x 8
– leg curls: 25 kg x 12, 30 kg x 12

Shoulders

– overhead press db: 20 kg x 10, 22 kg x 10
– reverse butterflies: 10 kg x 10
– barbell overhead press: 80 lbs x 10

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