18 Dec 2012 - The Fire Rises...

No real upper work today. Letting the shoulders have a day off. Starting off with this piece of insane human performance and ability. He makes these weights look easy.

Ok and now after that on with what i did to rebuild once more today:

Treadmill FULL Incline Speed 1.5 - 10 min
Bike Minimum Resistance - 25 min
Box Squats (Physio calls these 'sit to stands') 3 x 10
Black Band Face Pulls 2 x 50
Lunges R/L 1 x 10
ADduction Machine 1 x 30 x 75 lbs - 1 x 20 x 65 lbs (dropped Ten pounds to finish the set of 50 reps)
ABduction Machine 1 x 50 x 105 lbs
Quad Sets 3 x 10
Boat Pose 40 sec /30 sec /20 sec /40 sec
Knee Bends 3 x 10
Plank 30 sec
Quad Stretch 1 x 2 min
Hamstring stretch 3 x 1 min
Neck Crunch 2 x 30 x 25 lbs
Plate Pinch 1 set each hand with 2 fat 10lbs plates. I will start to time this but today was definitely over a minute.
45 Deg Back Ext 3 x 15

Squats and lunges felt better today. The Squats a lot better, everything is remember how to fire and stabilize properly. The lunges on my recovering leg felt a lot better. Using my recovering leg as a supporting leg is going to take more time. The stretch reflex is still strong. But as i push the ROM it will come along i am sure. Knee Bends felt extremely good about i will have to get the PT to check that in the new year.

Tonight i will do a few sets of head harness, stretch the quads some more and get some wall slides done. Also of note is that i have to work on my balance. This i can do through out the day which is what i have been doing. Feel like a Shaolin standing on one leg all day.

Keep Moving Forward, Keep Getting Strong(er)