Monday morning. Beyond insane this morning. 200 extra people in the facility that are normally not there at 6 am. So i had to Cancel my Prowler Warm Up. I think when i get my licence back I will end up doing 2-a-days just to get done what i want to do. Heart bursting w/some corrective exercises tomorrow morning and then Pool Physio for the first time tomorrow afternoon. I need something mind-numbing and painfully sweet tomorrow simply to get my mind off the stupidity at work. i have not been this fired Up in ages.
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| Must...control...Anger... |
Dips 3 x 5
Single Leg Calf Raises 3 x 20
Floor Press
2 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 5 x 170
1 x 3 x 190
1 x 3 x 215
3 x 5 x 155
All reps from the floor smooth and strong. The set with 215 lbs is based of a minimum of one for a maximum number you can accomplish. I pushed for 2 extra and shut it down, upper back was tight and knotted this morning despite the foam rolling and Lax ball work i did when i got up. It just seemed to screw up me staying tight with the bar. But i am happy with this. Deload week next week.
Machine Row 3 x 15 x 170
Fat Man Row
1 x 15 x 105
1 x 12 x 105
1 x 13 x 105
The machine Rows i will increase by 5 lbs next week. The Fat man rows have another week or two before i increase the weight.I want a strong 3 x 15 before increasing the weight. Assistance work i increase a little more linearly and it seems to work. I also don't think too much about it because i will bounce up and down with my loading. but going to give this a ride for 3 months and see how it goes.
TKE's (L & R) 3 x 20
Black Band Face Pulls 4 x 30
Red Band Pull-a-parts 4 x 20
Super setted the last three band exercises. Really working the contraction on the TKE's. Found another vid to share that covers the progression for VMO work. Excellent stuff.
Going to try and settle in and down now.
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| Keep Moving Forward, Keep Getting Strong(er) |
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