The 30 Minute Physique Experiment Day 10

The 30 Minute Physique Experiment Day 10

08/20/2025 Training Log: Pull

Warm up: rear delt flyes, reverse crunches, clam shells

Ex 1: pullups-8,6

Ex 2: single arm kettlebell rows-8/8, 12/12

Ex 3: incline dumbbell curls-14,14

Ex 4: incline hammer curls-10,12

Total Time = 17 minutes 

Just 8 total sets today. My sleep was horrible the past few nights. I wasn't getting nearly enough and I was stretching myself too thin betwixt work demands, online client/programs/writing projects, and home remodeling projects (not to mention preparing to put 1 house on the market while a tenant is still living there).

I wasn't feeling too well Monday and Tuesday so I took 2 days off from lifting. I did manage a couple long dog walks, though.

Today I was feeling pretty good so I got this quick pull session completed a little after 6pm (1800) and then went for a walk with my dogs and my wife. 

I trained hard during this session, but I didn't push the envelope anywhere. I dropped weight by 5 pounds on incline curls so I could do higher reps thinking it would be beneficial for my elbow tendinitis (golfer's elbow-type). I'm happy to say that my elbow recovery is coming along really nicely! I'm taking it a little easier on pullups, but I find changing the grip can make a big difference if something's irritated. In this case, I'm still doing standard overhand pullups but I'm going back to a thumb around grip. I've been using a thumbless grip for most of the past 6-8 months. Usually people assume the latter grip is better for elbow health but, if it flares up, you gotta switch something. And so far just switching the thumb position has had a positive impact on my pain.

I've also swapped out the concentration curls that I was doing every 2nd Pull Session for spider curls.

Throughout the day I do a bunch of light wrist curls, hammer rotations, tennis ball squeezes, and gripper training work. If you get on this stuff early and frequently, I find you can nip this elbow issue in the bud pretty quickly.

While this session was super quick, it felt mighty fine. Tomorrow I'll do a Push workout.