13 Jan 2013 -Behind the Gun...

Time to simply to get work in today and keep things healthy alot like yesterday. This will become a Prowler day next week. It will be a Prowler day until i am cleared to Squat.

Spin Bike INT
5 Min /100 rpm /6 rpe
5-12 Min INT 20 sec @ 120+rpm /40 sec @ 100 rpm

For a first time Spin Session this felt great. A good place to start. I will look at my Schedule this week and figure out where i do these regularly for the next few months. Probably Thursday morning as of right now.

45 Deg Back Ext /Side bends /Leg Raises /Rev Hypers 3 x 15
Red Band Pull-A-parts 3 x 25
Push Ups /Dips /Physio ball Leg Curl 3 x 10
Super Set Face Pulls w/ Horizontal Shrug
3 x 20 x 95 lbs /3 x 20 x 45 lbs
Fat Gripz Cable Curls 3 x 20 x 80
Fat Gripz V-Bar Pressdown 3 x 20 x 110
Single Leg Calf Raises (L&R) 3 x 20
Rev Calf Raises 3 x 20
Narrow Box Squat 2 x 10
Hip Heist 1 x 30
Step Up /Lower 3 x 10/10
TKE (L&R) 1 x 15
Airex Pad Balance 2 x 4 Stars

A little short on time but i got enough work in. I will do a few Box Squats and stretching as well as some other stuff tonight. I went lighter on the TKE's today but i did all of those slow and contracted really hard. Everything feels solid and strong in the Knee. Not to gummy. I attribute that to the time on the Bike. Really pushing hard on the Bike felt solid and good. Raises my confidence in the Knee and what it can do.

Keep Moving Forward, Keep Getting Strong(er)