16 Dec 2012 -Things have changed....

A good 2 hr session today. As always it starts out intense and i then i let things drift off as i get to some of the cursory and body weight stuff. Christmas is fast approaching.

EPIC

Warm Up
Seated Db Laterals 3 x 20 x 15lbs
Seated Db Curls 3 x 20 x 15lbs
45 Deg Back Extension 2 x 10

Left shoulder is still being 'funny' but warming it up seems to help. PT is going to release it tomorrow to see if that helps. The Back extensions are to start gradually working in Back chain /Hamstring work.

Close Grip Bench
2 x 20 x bar (Note: Never question the weight of the bar, it is always 45lbs. Always)
1 x 10 x 95
1 x 10 x 115
1 x 10 x 135
1 x 10 x 155
1 x 10 x 175
1 x 10 x 165
1 x 10 x 155
2 x 10 x 145

I called the progression upwards at 175 lbs because that was the start of the strain. I definitely had 185 lbs x 10 in the tank but that is not the point yet. Feats of strength will come later, much later. In the mean time the slow build of strength.

Rolling Tricep Extensions
1 x 15 x 15
1 x 12 x 20
1 x 12 x 25
3 x 8 x 25
1 x 15 x 25
Supersetted with Seated Shrugs 
4 x 15 x 75

Side Delt Cable Laterals
*1 x 15 x 10
*1 x 15 x 15
*1 x 15 x 20
3 x 10 x 20
Supersetted with Neutral Grip Pullups 3 x 5
"If you can't do Pull Ups you either Fat, Broken, or Weak and none of those are good" -Jim Wendler

Neck Crunch
1 x 25 x 25
3 x 20 x 25
I got these from Steve Pulcinella, Strong man out of Philly. They are a great counter balance to the Head harness.
Supersetted with Quad Sets 4 x 20

Face Pulls with Black Band 2 x 50
Plank 20 sec /1 min

Rehab
Knee Bends 2 x 25
Hamstring Stretch 2 x 1 min
ABduction  Machine 1 x 50 x 90 lbs
ADduction  Machine 1 x 50 x 45 lbs
Bike 10 min

Knee feels really good today. I did take a few minutes to work the scars really well. The biggest issue with Plank is still the screw in my shin. As i work the scar tissue it is getting better but it is an annoying sort of discomfort, it is something i have to work through though. With time it will subside.

I keep leaving the crutches behind in the gym. I am sure people are almost think i am faking at this point. I am doing well, extremely well in the leg brace. Without it i can work semi functional. This will the first week of leg exercises or rather more exercises. I will get in the pool as well. Things will enter another phase. Very exciting.

Keep Moving Forward, Keep getting Strong(er)