My biceps are burning! What di I DO!?

[TurbulentFluid]

I need a little insight from all the great gals on this forum.. I do 3xFBW with a heavy, light&moderate day (solething like WW philosophy, but I design my own w/os for now). Yesterday I did the heavy day, and was very dissatisified - I didn't work the sweat up even if I do less than 60 s rest between sets, I was bored, I didn't feel tired afterwards (even if I left out the last set because I couldn't pull it (?!), and I felt lousy all day for having a bad workout...

Today, I have DOMs everywhere, and SPECIALLY in my biceps! I've no IDEA what banged them up so badly since I didn't do them speciffically, I bet it wasn't the squats so I'm posting the workout! Any ideas!? (note, weights are in kg, and pullup weight is the assisting weight).

No. exercise warmup set #1
set #2 set #3 set #4
1 pullups 12x40,12x30 5x10 5x10 5x10 5x10
2 bb rows - pin 12x15,10x30 5x50 5x50 4x50 4x50
3 sldl 12x15 7x50 6x50 6x54 6x54
4 bb squat 12x15,10x30 6x55 7x55 6x55 6x55
5 bb bench press 10x30,8x40 6x56 4x56 4x56 5x56
6 dips x 6 5 5 5
7 abmachine 12x30 6x35 6x35 10x30
8 jacknives 10 7 8 8
9 bb press - front 12x15 5x30 5x30 4x30 x
10 reverse overhead raises 8x10s 6x10s 7x10s 6x10s

[Heracles_Rocks]

I'm not a gal but if i may.

TF, i bet it was the pulldowns, rows and sldl that you did in sucession that did it to the biceps. You were going heavy as well, so if your back tired out then your biceps would take over a bit and do more work. That is probably why your biceps are especially sore.

[medjen]

I'm not a gal but if i may.

TF, i bet it was the pulldowns, rows and sldl that you did in sucession that did it to the biceps. You were going heavy as well, so if your back tired out then your biceps would take over a bit and do more work. That is probably why your biceps are especially sore.

This is a likely hypothesis. Getting tired and not "pulling from the elbow" can shift the focus to the bis... (though sldl doesn't really work biceps... except to stretch them)

[TurbulentFluid]

Thanx!!

So the moral would be to change the w/o order? Or should I keep it as it is and enjoy the pain?

[medjen]

Thanx!!

So the moral would be to change the w/o order? Or should I keep it as it is and enjoy the pain?

If you're trying to work your back, I would focus on your form more. Really concentrate on working your back, rather than your biceps. The MMC can be hard. If you find your biceps taking over, lower the weight and reset your form.

[TurbulentFluid]

If you're trying to work your back, I would focus on your form more. Really concentrate on working your back, rather than your biceps. The MMC can be hard. If you find your biceps taking over, lower the weight and reset your form.

OK, taken under advisement! BTW what's MMC...?

I was thinking about re-setting the whole thing to working a muscle group 2x instead of 3x per week, this seems to be making me overtrain...

[medjen]

OK, taken under advisement! BTW what's MMC...?

I was thinking about re-setting the whole thing to working a muscle group 2x instead of 3x per week, this seems to be making me overtrain...

MMC=mind-muscle connection

When your mind says "pull with the back" and you actually do, mmc is good. When you're trying to work a muscle and you aren't really sure if you're hitting it or if you're using some other muscle (like biceps) to perform the movement, mmc is bad.

[TurbulentFluid]

MMC=mind-muscle connection

When your mind says "pull with the back" and you actually do, mmc is good. When you're trying to work a muscle and you aren't really sure if you're hitting it or if you're using some other muscle (like biceps) to perform the movement, mmc is bad.

Hmmm OK, I get it... it's why Lee Haney always says "Mind in the Muscle", right? Thanx!