Richard Gibney's 365 Days of Fitness: Day 236

Day 236 I felt much better today. It took longer than I'd hoped but I woke up this morning without the headache that lingered all day yesterday. I could have still used a little more sleep though. As I mentioned yesterday, my hope is to get some good workouts this week and get back on track. I feel like my discipline has slipped a bit, so I have to buckle down.

I seem to have strained my left bicep a bit. I can't really recall a particular moment where the injury occurred. I probably did too many pull-ups last week too close together. While travelling I wasn't really able to do any chin-ups, so I may have gotten a little carried away with them once I got back. I don't think it's anything serious but I felt it necessary to lay off any exercises that involved flexing the elbow to give the bicep a break.

Today's Workout

Exercise 1: Barbell Bench Press 5 sets / 10 - 12 reps / 60 seconds rest Set 1: 135 lbs x 12 Set 2: 165 lbs x 12 Set 3: 165 lbs x 12 Set 4: 165 lbs x 12 Set 5: 165 lbs x 12

Superset 1

Exercise 2: Barbell Deadlift 5 sets / 6 - 8 reps / 90 sec rest Set 1: 135 lbs x 10 (Romanian Style) Set 2: 135 lbs x 10 (Romanian Style) Set 3: 205 lbs x 8 Set 4: 205 lbs x 8 Set 5: 205 lbs x 8

Exercise 3: Dumbbell Shoulder Press 3 sets / 10 - 12 reps / 60 sec rest Set 1: 30 lbs x 12 Set 2: 40 lbs x 12 Set 3: 45 lbs x 12

Exercise 4: Dumbbell Complex 3 sets / 12 reps per exercise / 60 seconds rest (17.5 lbs for every exercise)

• Forward Db Raise
• Side Db Raise
• Reverse Db Fly

The bicep bothered me a bit during workout but not so much that I had to quit. I originally wanted to go a bit heavier, but I backed off a bit just to be safe. Tomorrow, I have a session with my conditioning group. I didn't join in with them on Monday but I think tomorrow I'll take part.