8/2//20
All 3x8-12 unless otherwise noted.
Kneeups, Stick twists, Stick side bends, Stick good mornings - 50 reps each (trying to loosen up lower back)
Seated calf raises - 4x12
Leg curls
Seated behind neck press
Close grip barbell curls
Upright rows
Behind neck lat pulldowns with hooks
30° Incline bench press
EZ bar close grip half curls (upper half of movement) - 5x15-20
Wrist curls both ways - 2xMaxReps
I've been doing isometrics on my off days for a couple weeks.
Today I did the press and shrug again to see what happens.
This is what I've been doing on off days:
Standing press in 3 positions.
Barbell curls in 3 positions.
Shrugs in 2 positions.
Chest in 3 positions trying to bend the lat bar.
Each finger (push down on flat surface).
6 seconds each of a hard contraction.
Took a 1x10 board remnant I had and screwed a heavy eyebolt into it. To this I attach a doubled up nylon rope with knots spaced out about 6-8" apart.
To this I attach a lat bar with an S-hook. I stand on the board and press, shrug or curl the bar in 3 positions.
My behind neck press and curls have gotten stronger from it definitely.