Hammer rows x4, wide grip pull downs x4, Close grip behind head pull downs x 4 Seated long cable rows x4 , (all progressive weight)
Incline dumbbell curl x 4(progressive), preacher curls x4(progressive), run the rack dumbbell curls 47.5, 42.5, 37.5, 32.5, 27.5, 22.5 no rest between each set, Behind Head Cable Curl x4 (progressive) hammer Curls x4 (progressive)
Gah. I was out of judo all summer due to a popped/separated rib. I started back up a two weeks ago, and while I didn't let myself slide while off, the difference between hard 15-30 minute KB workouts and 2hrs of judo is massive. Now i'm just trying to figure out how to combine the two in a useful manner. I figure I'll do judo twice a week, for now, and KB 3 times.
Incline press x 4, Machine flyes x 4, bench press x 4, Hammer dips x 4.
Triceps press-downs x 4, Hammer machine reverse grip dips x4, , cable overhead triceps extension x 4, dumbbell bent over triceps extension x 4. All sets above done with weight added progressively.
Freaking dammit! 2 days ago I ate a fruit and nut bar at work. It tasted odd, so I inspected the ingredients, and it turns out it had all kinds of milk powder. I have a crazy milk allergy, completely unrelated to common lactose allergies, and I could feel it coming on as I ate it. I did judo that night, woke up feeling iffy, closed the day feeling bad, and today I feel awful, like someone kicked my *** hard. So that's 2 workouts missed, boooo. It sucks, because I'm not even really sick, my body is just being stupid and attacking itself for no reason.
Incline press x 4, Machine flyes x 4, bench press x 4, Hammer dips x 4.
Triceps press-downs x 4, Hammer machine reverse grip dips x4, , cable overhead triceps extension x 4, dumbbell bent over triceps extension x 4. All sets above done with weight added progressively.