1st July

Back workout

Pendlay Rows
12 warm up reps
2 minutes rest between sets
3 working sets 15 reps and 1 of 14 (couldn't quite make that last one)

V Bar Seated Rows (row fast but with form)
30 seconds rest between sets
12 warm up reps
4 working sets of 15 reps

Kroc Rows
15 warm up reps
3 working sets of 20 reps
30 seconds rest between each set

Wide Grip Lat Pulldowns
4 sets of 15 reps
30 seconds rest between each set

This is lower weight, higher rep week to give my poor aching body a chance to recover! Still bloody hard work though.

Hate to keep going on about it but having heated the oil in a cup of water, covered the pin site with a warm beanbag and then massaged the area afterwards the pip lasted just two days. I've now got around 4 days without any pip!

Something else happened today that I've never experienced and that is a ridiculous pump in my biceps, triceps and shoulders and I was doing a back workout! I've read about this sort of pump, just never felt it this way. If it happens like that on bicep day l'll probably end up curling just my fingers!