Bicep Rehab (Round 2)

Lat Pulldown:
10 x 70, 10 x 90, 10 x 110, 10 x 130, 10 x 140, 10 x 150, 8 x 160, 8 x 170

Standing Cable Rows:
10 x 90, 10 x 130, 10 x 140, 10 x 150, 10 x 160, 10 x 170, 10 x 180

Hammer Curls:
2 Sets 10 x 10, 10 x 20 (right arm only) 10 x 20, 2 sets 10 x 30 (both arms)

Plate pinched wrist curls:
(2 5's) 3 sets of 10 (flexion and extension)

Dumbbell wrist curls:
3 sets 12 x 20 (both ways at the same time)

Top dumbbell finger grip pinches:
3 sets each hand held for 20 seconds with 20 pound dumbbells

Dumbbell Shrugs:
10 x 85, 10 x 90, 2 sets 10 x 95, 2 sets 10 x 100

This workout went well enough. I was kind of pissed going in and needed to blow off some steam, but my mind kept drifting away. I felt pretty good with my bicep I know its getting better but it is still a little sore and tight. The pulldowns went well and didn't put any stress on it this time. I feel like my back has gotten weak after 2 weeks of minimal activity. I want the thing to grow and since I'm not going to enter the strongman contest anymore I want to work a lot of volume for my Lats. I did standing cable rows which feel great for me and really hit the lats. These sets went well and I really felt like I was pulling from the elbows which is important in trying to build a yoked back. I did dumbbell shrugs which I feel are great for getting me in shape for farmers walk and log clean. Although I will not be competing soon, I still need to be preparing myself for the future. I feel like my traps are getting bigger, and the collars on my shirts have been feeling tighter lately. Hammer Curls were a nice surprise as I was able to do 2 sets of 10 with the 30s going both arms at the same time. Although this is relatively light I feel like it is progress considering how bad my arm felt 2 weeks ago when I pulled it. Hopefully given another 2 weeks I will be able to get back into full Lat and bicep training. I really want to start doing one arm rows and bent over barbell rows again, but both stress the bicep where it is hurt. I finished up the workout with some grip/forearm training which is good because I need my forearms stronger so my wrist can heal. I had done some rice digs yesterday and that had them already a little tired so todays work really left them dead. I have to go get some rice to throw in a bucket. After doing those digs yesterday I am a true believer, they will get your forearms jacked.