Training 12/11/12

12/11/12 high volume upper back

Pull downs 190lb stack 9x5 1x25

Fat grip T bar row with bands 60kg plus 2x doubled super minis 5x20

Set up:

Last set:

Dumbbell row 52.5kg 5x10

Russian Twists 20kg plate 5x10

Ab rollouts 35kg of plate on back x5. I had planned 5x5 on these but my abs were shot. Here's the one and only set:

Seated cable row 120lb x20

superset with

Kettlebell triceps extensions 20kg each arm x20

superset with

Biceps dumbbell curl 30lb x12

This circuit was completed 5 times.

I decided not to pull tonight as I somehow managed to upset my lower back while doing some thoracic mobility stuff last night. There was some spasm going on so I figured I'd leave deadlifts out and save risking injury.

The fat gripz T bar rows with bands shot my grip. These were tough. I varied up my pulling angle throughout the sets. In the set in the video I am quite upright.

I had planned to do some rowing with the 42kg Inch replica tonight but that was never going to happen with the state my forearms were in after the T bar.

Similarly with the ab rollouts I was fatigued from the work I had put in last night and so I cut these short unfortunately. One thing on these - I keep my arms bent on them as when I did them with straight arms a good while back I only succeeded in really upsetting my elbows and developing a tendinopathy which took a while to shift.

This workout was a bit of a slog but I felt great after getting through the complex I threw together at the end. I will definitely be giving this a go again. I started to press the kettlebells a little more than extend with them as I got fatigued, but that's ok. I still felt them really hit the back of my elbows which was the aim

Everything is ticking along nicely at the moment. Bodyweight also drifting upwards - in and around 122kg now so things are going where I want them to at the moment. Thanks to wee Paul for the videos

Thanks for reading