30 Dec 2012 -I want to laugh but there's no joke

Feeling pretty good with only about 13 hrs between sessions. Got some good calories and sleep last night.
Some strangeness in the gym last night and again this morning. I also slipped in the snow on the way into the gym, nothing major. It was my strong leg the slipped off the curb in the snow. No pressure on my leg or pain.  Which is always a great thing at this point.

I made this a few years ago and it is my training Binder. A little reminder everyday.
Don't Be Mediocre.
Do EVERYTHING as balls out as you can .
Even if it is resting or failing at some hard project, do it with panache and intensity.
Be SCARY committed!

-Harry Selkow

Warm Up:
Treadmill 10 min /Max Incline /Speed Lvl 2.0 - 4.0
PROWLER (1 lap = 220 m)
1 Lap x 20lbs
1 Lap x 30lbs
Again with both of these big, long powerful strides.

Today is an in between day as i needed to simply get the blood moving and do my "daily list" of required movements. What is not listed here i am doing during the football game at home this afternoon.

ADduction 1 x 50 x 75
ABduction 1 x 50 x 150
Red Band Pull-A-parts 3 x 20
Black Band Face Pulls 1 x 30, 2 x 25
Leg Raises 2 x 10, 1 x 15
Rev Hyper 3 x 10
45 Deg Back Ext 3 x 10
45 Deg Side Bends 3 x 10
Push Ups 3 x 10

Push Ups i will be doing daily. But i will say this FRACKING LEG SCREW! I will be working my Push Up Volume back up to what is was pre-surgery (6 x 20) and beyond. The limiting factor will be the screw and the amount of irritation it puts out. I will work through it but only to the point where the pain subsides after i leave the push up position. With the addition of push ups i will also bring back icing the leg for 15 min at least once a day just before bed.

Box Step Ups R & L Legs 3 x 10
Lunges (no step back) R & L Legs 1 x 10
Rev Calf Raise 3 x 15
Calf Raise (bent /straight knee) 3 x 10/10
Box Squat 3 x 10

The rest of my Rehab i will do here at home like i said. I added box step up. Box is roughly 8" high. Working the top end and hip extension. The Lunges i will work until i see my PT on the 3rd of Jan. Eliminating the step back. The strength and flexibility in regards to the reconstructing leg is coming leaps and bounds but not strong enough for the step back movement. i just feel like these are safer for the knee for now.
Patella Pain is good for today.

Don't be These People PLEASE:

Last night 2 Separate people in the weight room /cardio area on Cell Phones. WTF? One was in the cardio room on the stepper. The other was in the spin room. The person in the spin room was on the phone or so it seemed the ENTIRE time they were in the gym. They walked through the weight room on the phone, i noticed and ignored. Then when i walked by the spin room 10 min later, still on the phone. A few times as i was travelling around i glanced in and yup still on the phone. What is so important? I mean really. Are trainers do consults /training sessions via cell phone now.

FOR THE LOVE OF FUCK DO NOT EVER COME NEAR ME IN THE WEIGHT ROOM WHILE TALKING ON A CELL PHONE.
 I -WILL- BECOME -UNHINGED.

The third person. Middle aged dude. walks in and proceeds to throw on 45's then bench, did not really pay attention. Then proceeds to add 25's so now i sorta pay attention. This guy has been in the gym less than 5 min and is benching 185 lbs? um NOPE. He barely gets the bar half way down to his chest. Does one more set then proceeds to move onto to decline press doing the same thing. I don't get these people. The strongest Benchers on the planet warm up with the bar, 95,115, or 135 then move upwards to some actual weight. They also Touch their chest with the bar. I try to ignore this as i know it happens every where but some days it just seems to blow my mind.

Chicago Bears Fighting for the Playoffs today.

Keep Moving Forward, Keep Getting Strong(er)