Exercise Log 7.16.14 (Dev Day, No Cardio)

Alright, developmental day. Feeling a wee little bit better from the lengthy stint of being ill, so wanted to end this cycle with some good upper body work. Biceps, traps and posterior delts were on my exercise hit list.

Concentration Curls: 4 sets of 6 reps ea. @ 40lbs. Forced negatives where needed, I still have an imbalance in my right arm being weaker than the left.

Drag Curls: 5 sets of 10 reps @ 50lbs (preloaded straight bar)

Dumbbell Curls: 3 sets of 8 reps ea. @ 30lbs. Focused on form.

For some reason my biceps felt poorly engaged and weak. Not sure what the issue was, but felt like it was good to hit them. Next was rear delts.

Face Pulls: This is a new exercise for me, this week I saw a lot of new exercises, and definitely is a keeper. I got some form tips on this from the Hodge Twins, too lazy to find and link the video though. Great engagement of my rear delts though, will keep it. 6 sets of 10 reps @ 50lbs.

Body Rows (TRX rings): 4 sets of 8 reps

Lastly, traps!

Barbell Trap Shrugs: I never really do trap shrugs like this and still prefer overhead shrugs, but today I figured I’d brute it up and just hop in the power rack, load up a barbell and shrug it out. Only did 225lbs, which for some reason (despite it being light for deadlifting purposes) had some issues with grip during the shrugs. 5 sets of 8 reps @ 225lbs absolutely destroyed my traps. I felt this for a few days afterwards, great exercise.