Day 4

 Day 4

5/13/21

Today our workout was biceps and back. I made a business decision to not do legs today for three reasons: First, I have a game tomorrow and I need my legs firing on all cylinders. Second, leg days are a huge grind. Third, my legs are honestly still a little sore from that workout on Monday, I think they keep getting re-sore from practice every day. Anyway today we started with biceps; seated hammer curls and narrow grip pull-ups followed by twist curls and two hand dumbbell curls and then regular curls paired with wide grip pull ups with a burnout set of curls at the end. The seated curls are really nice because sitting makes it so you can't use the rest of your body to get the weight up, it's all in your biceps. After that we did a superset of machine rows, dumbbell rows, and more wide grip pull-ups with a burnout set of machine rows at the end. It was also tank top Thursday, so that was a nice change up. For readers of this blog who want to hear about the workouts Dylan and I do you can follow @proctor_lifting on instagram. We put our daily workouts, personal records, and general updates on our lifts. 

Back/bicep workout:

Pull ups

Seated curls

Twist curls

Two hand dumbbell curls

Regular curls

Wide grip pull ups

One arm dumbbell rows

Machine rows

Extra wide grip pull ups (for fun)


Hours:

9-11am: Workout

3-4pm: Cardio






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