12 Jan 2013-Don't try to push your luck...

Today's Focus was Pull Ups, Knee Strengthening, Balance, and lastly the other stuff to keep my joints healthy and happy.

SilverBack Saturday Trg

Completed Circuit style  The idea is solid reps at a decent pace but not like a Meth-Crack-Bath Salts style attack. Keep moving, get a sweat on, but don't turn it into an all out cardio session. The goal is to still build strength.
Round 1 (30 min /minimal rest)
Pull Ups 6 x 8
Push Ups 6 x 15
Bosu Situps 6 x 20
Physio Ball Leg Curls 6 x 10
Head Harness 6 x 20

Pull Ups smooth and strong. Push Ups like a fucking Metronome, time to add reps. Bosu Sit Ups because i have to some sort of spinal flexion practice, eventually these will return to Sit ups on Saturday mornings. The rest of the week is actually core chain exercises that work. The Leg Curls feel Fucking SOLID and i was able to contract the hamstrings for a rock solid contraction without cramping. Head Harness because the quest for 18" is a daily journey.
Round 2 (25 min /minimal rest)
Pull Ups 4 x 8
Orange Band Face Pulls 20,25, 25, 30
Red Band Pull-a-parts 20,25,25,30
Step Up /Lower 3 x 10/10
Bent Knee Calf Raises 20, 30, 30, 25
Straight Leg Calf Raises 20, 20, 15, 15

So 10 x 8 Pull Ups completed in approx 50 min. The idea of the other stuff is so i am not standing around staring at the clock waiting to do another set of Pull Ups. The volume is rising slowly and they are feeling better every week. The Ultimate goal is 1 set of 20 reps, i have been chasing this 20 months now. It will fall soon. The Face pull to band pull-a-part combo gave me a crazy rear delt /upper back pump.

Going to Need this on a T-shirt if my back gets any bigger.

Some Other Randomness that got done during Round 2 and after the Pull Up Fury.
TKE's (L & R) 10, 15, 15
Lunges (L & R) 1 x 10
Wide Box Squat 2 x 10
Narrow Box Squat 2 x 10
Bosu Balance 3 x 2 Stars

The Only Thing i would add is when straightening the Leg, Flex the Quads like a MoFo. 

The Return of TKE's has me excited. I will raise the volume on these slowly but i will be back to doing these in the Hundred's daily. They made my Knees (VMO) Fracking Bullet Proof going into surgery. TKE's are awesome for runners too, especially.  If there is two exercises everyone should do daily it is Band Pull-A-parts and TKE's at 30 reps.

The Bosu Balance i describe as Stars. I stand on the ball next to the rack, trying not to touch the rack. I draw Stars with my left leg. The further out my leg goes the harder it is to balance. I can also do these on an Airex pad (foam pad). So i will be alternating days. My balance has always been decent. I have doing Martial arts of some sort since i was 10 yrs old. But not i am going to turn it into a Dominating skill set. I have some other things i used to do from Muay Thai trg that i will incorporate into my day as well.
My Proprioception is going to become like a super power.

Super careful with the Lunges today. First time trying them since last Sunday. No problems. I will keep doing them slow and under control but they are now back in.

Tomorrow I will jump back on the bike and go like a Bat out of hell as well as some active recovery.

Enjoy The Day it is Yours to Conquer.

Keep Moving Forward, Keep Getting Strong(er)