Project 40

The last few months have been an intersting time of experimentation with my training. Much has been learned about gaining strength and size, and getting injured! At the moment I am defnitely overtraining and wearing my tendons and joints and muscles down again.

Programs are not the answer. Principles are. The main principle that I have to get to grips with is not overtraining. Been rushing things and squeezing too much together. Been violating the correct applications of volume and frequency to some degree. Just back off a little and add a bit more rest now and then so as not to overtax the joints, ligaments, tendons, muscles etc.

Max Effort Pressing

No pressing work due to shoulder soreness, so more of an auxilliary workout today.

Lat Pulldowns with D handles
6 bars from stack x 10 x3sets

Single Arm Pulldowns with D Handle (on cable crossover)
Stack x 12 x3sets

Hammer Curls
22kg x 6-7 x 3sets

EZ Bar curls
20kg x 10-12 x3sets with Rest Pause on last set

Reverse wrist curls


Neck work

Nice workout. Kept weights in right range with regard to injury. Going to rest upper body whole weekend.