24 Dec 2012 -Told you to keep your camera's handy

Started Training before i even got out of bed this morning, for real.

Quad sets 3 x 10
Knee bends 3 x 10
Hip Extension 3 x 10
Box Squats 3 x 10
Wall Squat 2 x 10

Adduction 3 x 10

Straighten leg, turn hip downward slightly, pull leg back behind  the midlineslightly

Lift the leg with the Glutes only, trying to lead with the heel.

Got the Chalk out, Turned up the iPod,Unleashed the Anger and smashed some shit up today. The Numbers are nothing to write home about but the journey has started and i now have numbers to work from.

Warm Up :
Treadmill 10 min /Max Incline
0- 2.5 min -Lvl 2.5
2.5 - 5 min -Lvl 3.0
5 - 7.5 min -Lvl 3.5
7.5 - 10 min -Lvl 4.0

Had to hang on at Lvl 4 but it felt good to move my leg that fast and i could keep pace without hanging on. I will back off a little when i get back on the treadmill on the 27 th.

Lunges R 10 /L 10

These are starting to feel solid. Everyday a little bit better.

Festivus for the Rest of US! Now on with the feats of Strength!

Floor Press (working up to a 5 RM)
2 x 5 x bar, 95, 115, 135, 155
1 x 5 x 170 (added EFS Elbow Sleeves)
1 x 5 x 185 (elbow sleeves & EFS Wrist Wraps )
1 x 5 x 205 (Gear + Belt)
1 x 5 x 215 (Gear + Belt)

1 x 5 x 170 (no gear)
2 x 8 x 165 (no gear)

Called it at 215 lbs, it was a solid grinding 5 reps. I might have had 220 lbs but 215 will do as a starting place. Backed off and did some sets to just shy of failure, need the rep work to get stronger too not just singles and triples. Tried out the Elbow Sleeves to see if the would help with the Left shoulder issue, they did. I have to just keep stretching the shoulder it is getting better. Pulled the Chalk out at 155 lbs. Felt good to strain and have to fight the weight.

45 Deg Back Extension 2 x 10
45 Deg Side Bends 2 x 10
Rev Hyper 2 x 10
Red band Pull-a-parts 3 x 30
Fat Man Rows (pulling with wide grip to just below sternum)
1 x 15 x 75 (fast and explosive)
1 x 15 x 95 (fast and explosive)
1 x 10 x 120 (staying at this weight until i can smash this for 15 reps)
Machine Row (neutral grip pulling to bottom of ribs)
1 x 10 x 180
1 x 12 x 170
1 x 12 x 160
I am going to re-work the weight on these to 165 lbs and push for 3 x 15 reps next week.

Calf Raise (straight leg /bent knees) 3 x 10/10
Reverse Calf Raises 2 x 15
Neck Crunch 3 x 20 x 25 lbs
Tricep Press downs 
Black + Orange band 4 x 10
Black band 1 x 10 - Orange Band 1 x 10

Got the Calf raises and Neck Crunches done in between sets of Tr-Press downs.
Plan on going back to the gym to ride the bike. Since i have 2 days "off" from Trg i am pushing my Bike rehab time as late as i can. I will also do some Rear Delt Destroyers, Wall slides and stretching.
The Patella scar is doing well today and healing on its own so far.

Happy Festivus! & MERRY MERRY CHRISTMAS!

Keep Moving Forward, Keep Getting Strong(er)