July 16, 2015

late night workout ( ~9-12am)

one arm deadlifts with adjustable thick bar 60 mm this time, up to 231-232 pounds (same wt as with smaller bar)

same with 2.5 crusher up to ~130 lbs

Rim top Lifts up to 165 lbs

Rim top rows lighter wt for reps

1 arm deadhangs ~1 min

human flag at squat rack with pullup bar

bench press up to 100 kg x 4 , didn't feel like going heavy on this today

at preacher curl lock position shifting forward/back with up to 90 lbs dumbbell (Devon Larratt hook training exercise)

with bicep blaster arm curls up to 110 lbs z bar x 6-8 reps

one arm lock offs one set ~30 sec alternating L and R

one arm pronation with strap up to 35 lbs

hammer curl position elbow 90 isometric holds through strap 32 kg kettle bell

With blue superband lateral trunk flexion with isometric shoulder/arm hold and top roll/hook variations

boxing bag training