2 Jan 2013- There is blood in the air...

Medium heavy session tonight to get some Delt work in but nothing too insane as i have Pull Ups /Dynamic Bench Scheduled for Friday.
The craziness has not started quite yet. The College kids are sliding back in and will be in the gym fully by the weekend i figure.

Can anyone explain how this is a warm up for bench pressing? I saw it 4 times tonight.

Warm Up:
Treadmill 10 min /Max Incline:
0-2.5 min Lvl 2.5
2.5 -5 min Lvl 3.5
5 - 10 min Lvl 4.0
Switched this up a little tonight to push the pace and see how it feels. I will be doing another treadmill experiment on Saturday to simple push the volume up on this a little bit. The one i did notice tonight is my feet hurt which is strange i know but i think i may have it figured out why. Tight calves and Achilles  I haven't released my Achilles /Calves in awhile with the Lax ball. So that will be on the to do list in the short term.
The Following i simply blasted through in no particular order until it was done:

45 Deg Back Ext /45 Deg Side bends /Rev Hypers /Leg Raises /Push Ups 3 x 10
Narrow Box Squat 3 x 10
Wide Box Squat  3 x 10
Red band Pull-A-Parts 3 x 15
Black Band Face Pull 1 x 30

Seated OH Press 
3 x 10 x Bar
1 x 5 x 65
1 x 5 x 85
5 x 5 x 95
Db OH Press 1 x 30/20/10 x 30 lbs /20 lbs /10 lbs

Superset
Horizontal Shrug (no chains or anything like the video)
2 x 10 x 100
3 x 10 x 90
Tricep V-Bar Push Down (double pulley machine)
1 x 30 x 95
1 x 20 x 80
1 x 30 x 70
1 x 20 x 70
Not a big fan of the double pulley machine because it inflates the weights used because of mechanical advantage, but it does have a higher pulley set up than than single pulley stack. But i do switch between them. Also i was simple shooting for 100 total reps with Triceps tonight.
Machine Row Single Arm 3 x 15 x 50 (blood flow work)
Oly Bar Curl 1 x 50 x Bar

PROWLER 1 Lap X 30 Lbs /1 Lap x 50 lbs (had to stop thrice with the 50lbs my Achilles /calves were on fire)

ADduction /ABduction Machine 1 x 40 /40 x 85 lbs /175 lbs
Bike 5 min /80-100 rpm /7 rpe
Lunges R 10 /L 10
Bike 5 min /90-100 rpm /7 rpe

Tomorrow is Heart rate day. Working back up to Heart Bursting type Work. Knee feels sticky or gummy today, ROM is there but just doesn't want to move smoothly at all. While i was training everything felt great, especially the bike. Glad i found the Horizontal shrugs to work with to appease my strange desire to shrug stuff. Also very Happy to discover someone broke the "Trap Machine". So many wonderful He-men throwing 3-4 plates on and not being able to shrug more than an inch for maybe 10 "reps".
The Hack Squat Machine does not appear to be returning anytime soon if ever, apparently someone completely loaded one entire side of the machine with plates (so over 600lbs on ONE SIDE) and it tipped over.
Did some introspection today and i am going to really reign in my nutrition because despite what i  thought was going on, it was really just a fucking mess. I was kidding myself. Time to dial it in and sort that shit out especially with my return to work next week.

Keep Moving Forward, Keep Getting Strong(er)