Bicep Rehab Work

Lat Pulldowns:
10 x 80, 10 x 100, 10 x 120, 8 x 140

Standing Cable Rows:
10 x 50, 10 x 100, 10 x 110, 10 x 120, 10 x 130, 10 x 140, 10 x 150, 10 x 160

Upright Rows:
10 x 50, 10 x 70, 10 x 90, 10 x 110

Dumbell Shrugs:
2 sets 10 x 90, 2 sets 10 x 95

Wheelbarrow Shrugs:
3 sets 10 x 360

Neck:
2 sets 25 x 90 (each way)

Kneeling pulldown abs:
10 x 150, 10 x 180, 10 x 200, 10 x 220

Hammer Curls:
10 x 25, 10 x 30, 10 x 35 (left arm); 3 sets 10 x 10 (right arm)

Standing Dumbbell curls:
3 sets 10 x 25 (left arm); 3 sets 10 x 10 (right arm)

Barbell Curls:
3 sets regular and reverse 10 reps with straight curl bar

Plate pinch wrist curls:
3 sets 10 x 10 (2 5's) forward and reverse

Standing Dumbell wrist curls:
3 sets 10 x 20 (forward); 3 sets 10 x 25 reverse

Holds and wrist curls holding top of dumbbell with fingers


This workout was tough from a mental perspective. It is truly torture to go into the weight room and want to give it your all, but hold yourself back so you can recover from an injury. I had to go really light with my right bicep, but I wanted to give it some work so it can recover. I am really worried about it getting small and weak while I recover and I think after hearing from Chuck I am going to need my biceps a lot for the log clean and press. I decided to go with 10s for all my dumbbell work with the right arm so it could get some blood flowing and hopefully loosen up a little. I am really frustrated because a major goal of mine is to bring up my lats, biceps, and traps as I feel these are weak points. However I had to be extremely careful in working my Lats so as not to stress the bicep. I did pulldowns at first but I was feeling some discomfort so I decided to stop. I elected to perform standing cbale rows instead and I was able to do a lot of these with no stress on the bicep. I felt like I was pulling very well with the lats and I feel very sore in them now. I did dumbell shrugs and wheelbarrow shrugs because that is the way the traps will have to work in the farmers walk and log clean so I feel that I have to have them prepared to work in the proper path of production. I think that is a large factor in the bicep injury that I got. I do not feel that my bicep training was frequent or intense enough nor was it giving me the SPP to perform the lifts I was going to attempt. I think I need to carefully examine my training on a functional basis as I prepare for strongman competition and really perform lifts that are going to aid in the events. I think I need to work some rotation and / or arm wrestling to help strengthen my biceps in the area where the injury occurred once I have healed. I am finding my time in the gym somewhat depressing because I can not perform at the level I want to with this injury and I do not have my work out partners there to push me. It is absolute hell to have to tip-toe around an injury. I hope I get well soon and I can get back to serious lifting.