Push Day B – Back & Biceps – Plus, a tip to relieve shoulder pain

Greetings, all. Today I’ve got my second pull workout for the week, which I tend to use more machines for, and save the free weights for the first pull workout of the week.

Before we get to that, I wanted to offer up a tip for shoulder pain during a workout. Alright, let’s say you’re working shoulders, doing rounds of lateral raise dropsets. You know that unbearable pain you get in your shoulders? For me it’s worse than any other muscle pain one can get from intense work. Well, I’ve discovered a way that will alleviate it instantly.
When your shoulders start to burn, either walk up to the dumbell rack, or set up an incline bench that’s a little higher than where your hands rest. Now, take your hands, rest them on the bench or rack, and lean into them a little bit. It’ll completely alleviate the pain, as it prevents your arms from putting the normal amount of strain on your shoulders, and allows them to rest up. Give it a shot next time they’re burning so bad that you’re about to head-butt the leg-press machine. Which doesn’t even make sense, but those shoulders can freaking hurt.

Alright, on with today’s workout….

Pre-Workout:  24oz of water, 2 scoops C&C Muscle Milk, 5g Glutamine, 2g Kre-Alkalyn Creatine.

Rack Pull – [bar below the knees, no straps] 225×5, [with straps] 250×5, 5

Seated Machine Row – 130×12, 8, 9, 60SRP

HammerStrength Lat Pulldown – 180×7, 7, 7, 60SRP

HammerStrength One-Arm Row – 100×10 for 5 sets, 30SRP

Wide Grip/Close Grip Cable Curl Superset – 40×3 sets, 30SRP

What you do here is take an EZ-bar cable attachment, and at first grab the wide handles and do a set until you’re a rep or two from failure, then grab the inner handles and do the same. Fantastic move for the biceps.

HammerStrength Preacher Curl – 45×10 for 3 sets, 30SRP

Delt Fly Machine – 60×10 for 5 sets, 15SRP

Post-Workout – 20oz of Gatorade, 20 minutes after that 2 scoops of C&C Muscle Milk with 5g Glutamine & 2g of Kre-Alkalyn.

Alright, cats, I’ll see you tomorrow for legs.

Any questions, or subject you’d like me to talk about, just let me know at caliberw@hotmail.com, or in the comments section.


2 thoughts on “Push Day B – Back & Biceps – Plus, a tip to relieve shoulder pain”

    1. Yeah, it’s either head-butt the leg-press machine, or the guy who uses a machine you want, but takes like, 5 minutes in between sets and just sits in the damn thing.

      I’m glad you’re digging the site. I really appreciate hearing from the readers, thanks.


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