Tuesday was another regular old day. My shoulder – as I mentioned before – feels a bit better so I did some upper-body exercises. Mainly that consisted of curls, hammer curls and tricep pressdowns. I could feel a bit of a pull on my shoulder when I was doing the tricep exercises, so I didn’t want to push it too much. But I am a couple weeks away from 12 weeks post surgery, and I hope that means I am close to being able to start lifting again.
I did it in a circuit style as I have always enjoyed doing, so I was able to get a good sweat going despite not doing anything too crazy. I sometimes wonder if I do curls wrong because I don’t feel it the way I do other exercises. Maybe I need to concentrate on them a bit more… I know I try to avoid using my shoulders or back or anything else, but I still don’t get that soreness when doing curls. I don’t feel the pump!
Other than that, I got lots of walking done, ate what I planned to eat (even though I wanted to eat so much more) and had League night with my friends. I went to bed on time and had a pretty good rest. One thing I’ve noticed lately is I am getting a headache through the day, not sure why. It seems to go away once I eat… so maybe that means intermittent fasting isn’t working. Ugh… another thing to go wrong.
NOTES FOR THE DAY:
| Exercise | Reps | Volume/Time |
| Curls | 10×20/10×25/10×30/10×35/10×40 | 1,500 pounds total |
| Hammer Curls | 10×40/10×35/10×30/10×25/10×20 | 1,500 pounds total |
| Tricep Pressdowns | 10×47/10×50/10×53/10×57/10×60/10×63/10×67/10×70/10×70/10×72 | 6,090 pounds total |
| Jogging for 1 min. | 5.5/5.5/5.7/5.9/6.2/6.5/6.7/7.0/7.2/7.5 mph | 10 minutes total |
| Walk | 4% grade | 15 minutes |
| Eating/Tracking | Tracked everything and stayed in my limits | |
| Steps | 16,336 | |
| 250+ Steps Per Hour | 13 out of 14 | |
| Sobriety | 105 days |
If you are doing that many curls and not feeling it I thing you need to go heavier…
Also, to make sure you really isolate the muscles, do them seated and do not let your elbow leave your side at all during the curl.
Have you tried 21s, they are a fantastic bicep exercise, you do 7 from full extension to half way, 7 from half way to the top, then 7 full range with no breaks…use the heaviest weight you possibly can…
I have not tried that, I will give it a shot also! Thanks