Biceps and hamstrings workout:

Well, the right forearm is really tendor and I will be resting it for the next few weeks. In place of direct bi work, I will do some wrist curls and concentration curls to keep the blood flowing. For some reason the con curl dont bother it too much. But the bottom line is to heal it now!
The rest of the workout was solid as I hit some heavier db stiff with chains!

Wrist curl work
con curls
Stiff leg db: 2 warms, 125/10 125 chains/12 145 chains/10
Leg curl: 40/8 45/8,8 drop set

side ab work: 6 sets
12 min cardio cool down

Yeah, Joe, you made a lot of progress...especially I noticed on the front squats and on the DB SLDL's. 145 lb'ers with chains...that's just ridiculous! Good stuff!

New phase!

Well not much of a change but here is the simple breakdown.
Over the past 10 months is was all about getting stronger and I made that happen. And I will continue to focus on strength but with a higher rep range to work the muscle more. The split is a simple 4 day split compared to the last 6 months. I plan on doing the 4 day split during the next 3 months or so before I change it again. The diet will remain the same but reducing some late day carbs to even out the extra food that will be consumed during the holidays. I am happy with my current weight as it optimal to get stronger and not fatter at the low 170 range. The one major change is adding HITT cardio 2 x per week in hopes of shedding a few pounds over the next couple of months.

Sat the 15th, rest day.
Was at the Yorton Cup, great show and a good time.


Chest and bicep rehab workout:

Well, I was going to do my biceps along with chest for the new spiit. But as I reported before, the right forearm is just too tender to any type of curling. So in place, I will do wrist curls and sup and pronation movements to help bring blood flow to the area. Also, I will do my abs on these days. So, the workout was solid but I was still beat from the mini trip. Happy with the new start and planning on progressing.

Note I started PRIME up after a 2 week layoff. Does is 3 x 3

In Db press: 2 warms, 85/8 95/6,6,7 drop set
Flat bar with chains: total 185/8,8,9,9
Weighted chest dips: 20/8 10/8 bw/9
Rehab work

Upper ab work
15 min cardio

Tuesday the 17th.

Shoulder and tricep workout:

Solid training today and a great baseline for gains to come.
Pump was jacked with just adding a couple more reps. Diggin it.
Still have elbows pains!
And I did HIIT for 7 sprints.

Db press: 2 warms, 75/8 85/6,6 drop set
Db shrug: 1 warm, 95/10 105/9,8 drop set
Seated rear delt raise: 1 warm, 25/9,9 drop set
Lying tricep ext: 1 warm, 60/10 70/8,6
Double db kickbacks: 1 warms, 25/11,10 drop set

HIIT: 7 sprints with warm and cooldown.

Chest and bicep rehab:

Solid workout and made gains from last time. It was a struggle today and not totally in the zone as the aches were acting up. All in all, effective and felt good.

In db press: 3 warms, 95/6 105/5,5
Flat bar with chains: tot weight = 195/8,8,8,8
Chest dips: 4 sets to failure
Uneven push ups: 2 sets to failure
Wrist curls: 3 sets ss
Pro and supination: 2 sets

15 min cardio

Saturday: rest day

Shoulder and tricep workout:

Started off slow as I had a late night and then trained first thing in morning.
Missed a couple of reps on the lead off exercise but then did a double drop in frustration. I then picked up the pace and finished really strong with gains and sprints.

Db delt press: 2 warms, 75/8 85/5,5 2 drop sets
Db shrug: 1 warms, 105/8,9,8 drop set
Seated rear delt raise: 1 warm, 25/10,11,10
Lying tri ext: 1 warm, 60/8 70/8,9,9
Double db kickback: 1 warm, 25/10.9
Rev tri pressdown: 35/12 40/12

HIIT cardio: 7 sprints with warm up / cool down

Chest and forearm rehab:

Another kick arse workout with gains compared to last workout. Pump was off the chains, boyee!!!
But the one thing I have noticed is that its taking a little bit longer to get warmed up, and the lead off exercise is slightly harder. This is due to my gym being colder than most as I dont put the heat on when I am in there, or my age is catching up with me. Who knows....

In db press: 3 warms, 95/6 105/6,5
Flat bar with chains: 1 warm, 205 total/8,8,8
Chest dips bw: 4 sets to failure
Uneven push up on ball: 2 x
Forearm rehab: mix of super sets

15 min cardio

Dude you are IN THE GROOVE!!

Awesome!

Have you considered using a neoprene sleeve for your elbows?  I used them for my knees for awhile and they are nice.  Keeps everything warm and may help with the pain.

I used tommy kono knee bands.  Here it says the small fit's 11" to 13 7/8" circ elbow. 

http://teamfranco.activeboard.com/index.spark?forumID=113424&p=41&topicID=12784444

Though any sleeve would probally be ok.

My shoulder and elbow started hurting while I was doing the Max-ot program, when I went back to my normal routine with lighter weight and higher reps the pain went away.If your elbow keeps hurting maybe just lighten things up on your upperbody days for a few weeks and see what happens.

Back and calves workout:

Great workout today and really pushed the higher reps (at least for me) and the pump was fantastic. Was able to bang out 315 for 11 on deads and may have had a couple more, but I was winded, LOL.

Lat pulldown wide: 3 warms, 175/8,8 drop set
db bench row: 1 warms, 70/10 72/10,9
Deads: 1 warm, 315/8,11
Str arm pulldown: 42/12,11
Leg curl: 1 warm, 50.8 60,8.7 drop set

12 min cardio cooldown

Thanka Jen

Shoulder and tricep workout:

Fantastic workout today even though it was on just one meal. Made rep and weight gain throughout. Again, I wore the elbow sleeves and they seemed to help. I swaped out tri ext with close press to test things out, and I was pain free doing the close tri bench press. I didnt do earth shakin weight, but was effective.

Db delt press: 2 warms, 75/8 85/6 87.5/7 dro set
Db shrug: 1 warm, 115/8,8 two burnouts
Seated rear delt raise: 25/10,11,10,10
Close grip bench: 2 warms, 145/8,8,9
Reverse tri press: 1 warm, 50/10 55/8 drop set

HIIT
2 min warm
7 sprints
5 min cool