Another day down range in regards to Trg. I have a story or 2 but i will save them for tomorrow.
Mostly back work today. Give my shoulders a slight rest by working them indirectly and finished up and started with Triceps.
Music of the Day:
(Note:IF YOU ARE OLD AND DON'T LIKE LOUD SCREAMY MUSIC, DO NOT PUSH PLAY)
The lead singer is Blond and Hot like my Girlfriend ;)
Warm Up:
JM Press
2 x 20 x bar
1 x 10 x 95
1 x 10 x 115
1 x 10 x 135
* I like doing these but i always feel like they look more like a crappy half rep bench to the un-initiated. These seemed to irritated the side Delt so i shut them down before i got heavy with them. These were only being used to get some blood in the Triceps and see where i am at with these. I also plan on doing Close grip Bench this Sunday and i intended on going heavier with those this week than last.
Fat Man Rows (wide grip)
1 x 15 x 45
1 x 15 x 75
1 x 15 x 85
5 x 12 x 95
Red Band Pull-a-parts 4 x 35
Horizontal Shrugs (medium grip) 4 x 15 x 50lbs
Machine Rows (Close Neutral Grip)
1 x 10 x 130
1 x 10 x 150
1 x 10 x 160
1 x 10 x 170
I really like this machine. It goes up to 290lbs (on the regular plates, +3 x 5lbs mini plates, so i guess 305lbs total?). I decided today that I will smash out a set of 5 reps x 290lbs by June on this machine. Even the 170 felt light for a set of ten, i am still testing out my leg strength and knee to not push things too fast just yet. The off shoot of this goal? My Bench press will get better and my back will be strong(er)
V-Bar Press downs
1 x 5 x 140
One Non-Stop Single Giant Set (this means i only stopped to change the pin bitches)
4 x 200 - 5 x 170 - 8 x 140 - 8 x 110 - 12 x 80
Straight Bar Pull downs
1 x 15 x 80
Face Pulls
1 x 20 x 80
Went home and did Rehab:
Leg (VMO) is weak and sore. So like yesterday i skipped the bike but i will get back on it tomorrow for a total of 30 min.
Clamshells (Orange band) 3 x 20
Wall Slides 3 x 20
Quad sets 3 x 15
Hip Ext 3 x 20
Boat Pose 2 x 20sec
Quad Stretch 2 x 1 min (these i am going to start doing multiple times a day, they suck to get in an out of and i need to be doing more of them.)
Hamstring Stretch 1 x 1 min
Scar tissue is moving well again today. still massaging it daily and working it out hard. The screw in my shin is doign really well but still lets me know it is there, especially when using the stim unit and during planks. But the pain will fade with time and the screw will bio-degrade by June /July. For now i just have to keep moving the scar tissue.
Taco's last night were awesome. Used Kale and Swiss Chard as the "lettuce" super tasty. More Taco's next week.
MANAGING (VERY) ANGRY MOMENTS:
So a guy jumped in front of me today (actual almost bumped me) to get plates off the weight tree lets call him Nob1. i stared at him while he fumble fucked around, not know apparently how to remove plates from a weight tree. So after that i half watched him and another guy he was friends with (nob2) out of the corner of my eye. Both of them obviously thought they were very self important, thinking they were big and tough. What ever. Fuck off. Nob1 dropped a 275 lbs Squat in the cage.
Then a friend came in and i pointed out the Nobs out to him and how they were generally making asses of themselves. He said yeah (Nob1) is the guy i told you about at work. So i was like great, i half thought he was stupid before and in the last 30 min confirmed that without knowing who he was.
January is going to be interesting to say the least.
Also some fucktard loaded one of the weight trees wrong so as i was pulling a plate off the whole thing started to tip towards me. How is it that people have NO ability to either not put their shit away at all OR put shit away in such a fucked up fashion that to get a 5lbs plate you have to move a 45, 35, 25, 10, 45 pound plate just to get at it?
I am especially ornery about this right know because i still make sure i put all my shit away and i am one leg and a crutch.
Ok enough ranting.
Despite it all, The world still has a lot of Good people in it.
They need to be protected by the Sheepdogs because the wolves are never far off hunting.
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| Keep Moving Forward |
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