Weight Training
Arms & Grip

1 warmup set for biceps
1 warmup set for triceps

3 sets of about 10 reps for:
biceps-E-Z Bar curls
biceps-db hammer curlls
biceps (& forearms)-db supinating curls
triceps-db extensions
triceps-db kickbacks
triceps-db 1 arm overhead extensions
forearms-bb reverse curls
wrists-wrist roller
grip-sets with Heavy Grip & COC grippers

Weight Training
Back, Abs & Grip
3 sets of about 10 reps for each exercise

-straight leg deadlifts (after 1 light warmup set)
-seated rows on Bowflex
-1 arm rows
-incline db rows
-various crunches
-wrist roller & wrist lever exercises
-COC & Heavy Grip gripper work

Weight Training with Powerblock Dumbbells...
Legs

1 warmup squat set with barbell
3 sets of about 10 reps for:
-lying leg curls on Bowflex
-squats with dumbbells
-single leg calf raise with dumbbells

Weight Training with Powerblock Dumbbells...
Chest, Shoulders, Abs

1 light warmup set of bench presses and shoulder presses

3 sets of about 10 reps for:
chest-db incline bench press
chest-db flyes
chest-db bench press
shoulders-barbell upright row
shoulders-db incline bent over lateral raise
shoulders-db shoulder press
traps-db shrugs
abs-side bends with kettlebell
abs-various crunches

Weight Training
Arms & Grip

1 warmup set for biceps
1 warmup set for triceps

3 working sets of about 10 reps for:
-E-Z Bar curls
-db hammer curlls
-db supinating curls
-db extensions
-db kickbacks
-db 1 arm overhead extensions
-wrist roller
-sets with Heavy Grip & COC grippers

No reverse curls tonight...my elbows hurt when I tried them.

Weight Training
Back, Abs & Grip
3 sets of about 10 reps for each exercise
-straight leg deadlifts (3x8, after 1 light warmup set)
-seated rows on Bowflex
-1 arm rows
-incline db rows
-various crunches
-side bends with kettlebell
-COC, Heavy Grip, and PDA gripper work
-Nail bending, IronMind White/#1

I was going to wait until after I saw my doctor (tomorrow) before I lifted. But I couldn't wait! ;)

Weight Training...
Chest & Shoulders
1 warmup set of bench presses and shoulder presses
3 sets of about 10 reps for:
chest-db incline bench press
chest-db flyes
chest-db bench press
shoulders-db upright rows
shoulders-db incline bent over lateral raise
shoulders-db shoulder press
traps-db shrugs

I went lighter tonight, and used elbow compression braces. No problems. I iced afterwards. Everything feels O.K. I won't attempt an arm workout until Sunday, and I will go extra light.

I'm still giving my arms a break (tendonitus). I'll try lifting on Sunday/Monday with lighter weights.

Weight Training...
Chest, Shoulders & Abs
1 warmup set of bench presses and shoulder presses
3 sets of about 10 reps for:
chest-db incline bench press
chest-db flyes
chest-db bench press
shoulders-db upright rows
shoulders-db incline bent over lateral raise
shoulders-db shoulder press
traps-db shrugs
abs-db side bends
abs-various crunches

I'm back (finally!) from my weight training break due to elbow tendonitus and a cold/virus. I am going on a light cycle for about the next month. I'll be using weights 60-70% of what I have been using. In addition, I'm going to wait at least 1 day between weight workouts. I'm hoping that going easy will help get my arms/tendons back to normal.

Weight Training
Arms, Abs & Grip
1 warmup set for bis and tris

3 working sets of about 10 reps for:
-E-Z Bar curls
-db hammer curls
-db supinating curls
-db extensions
-db kickbacks
-db 1 arm overhead extensions
-wrist roller
-sets with Heavy Grip,COC, and PDA grippers
-kb side bends
-various crunches

This is the first arm-specific workout since my break. I'm going lighter, and using elbow velcro compression braces. My arms feel O.K. I may move the grip training to days other than arm training. It may be a bit too much at this pojnt for my arms.

Weight Training
Back, Abs & Grip

3 sets of about 8 reps for each exercise
-bb straight leg deadlifts (after 1 light warmup set)
-db 1 arm rows
-db incline db rows
-kb side bends
-various crunches
-COC, Heavy Grip, and PDA gripper work

I've kept my weights the same as before my elbow tendonitus episode. I've reduced the reps to 8 from 10 to ease things up a bit. My arms feel fine.

Walked a few miles today.

Walked 4+ miles yesterday.

Walked 4 miles

-Weight Training...
Chest, Shoulders, Abs & Grip
3 sets of about 10 reps for:
chest-db incline bench press
chest-db flyes
chest-db bench press
shoulders-db upright rows
shoulders-db incline bent over lateral raise
shoulders-db shoulder press
traps-db shrugs
abs-kb side bends
abs-various crunches
grip-various grippers