20 Jan 2013-PROWLER OF PAIN...

Had this song playing on my iPod while pushing the PROWLER today. 

So today's main plan was simple. PUSH PROWLER, do other stuff. Got in the field house and immediately had to make minor adjustments. Yes the lone Prowler was already being used. So I asked how long and then ventured off to get warmed up. 

Treadmill

Max Incline /15 Min

Started at Lvl 2.5, every 1.5 min added 0.2 Lvl

Finished at Lvl 4.3. I did try 4.5 for about 15 sec but thought better of it today. 

Dips* 1 x 15

Leg Raises* 3 x 10

Push Ups* 2 x 15

Prowler

1 x 200 m (1 Lap)

2 x 20 m x 90 lbs

2 x 20 m x 110 lbs

2 x 20 m x 130 lbs

2 x 20 m x 140 lbs

2 x 20 m x 160 lbs

So after doing one lap with 90 lbs i decided to give my legs a serious test. Rest between the 20 m was long enough so that i did not puke (30 sec - 2 min i guess, did not keep track). Rest between weight changes was  me going to grab the weight and then start pushing again. The 160 lbs felt very good. I will have to do this again this later this week. 

 45 Back Extensions* / 45 Side bends* /Rev hyper* /Physio ball Leg Curl* 30 reps

*From now on i will refer to these exercises as The Daily 30. 30 reps in some format daily. Except for Dips they will 15 reps for now but i am going to work them up to 30 daily reps also. This is to ease up on how much i put in the log.I have been doing them steady enough now to do this.

Superset

Face Pulls 4 x 20 x 100 lbs

Horizontal Shrugs 4 x 20 x 45 lbs

Fat Gripz Barbell Curl 

3 x 20 x 45 lbs

1 x 12 x 45 lbs (i seriously got bored and stopped when the pain kicked in. Lol)

Super Set

Head Harness 3 x 25 x 25 lbs

Neck Crunch 3 x 25 x 25 lbs

Single Leg Calf Raises 3 x 15-20

Step Up /Down 3 x 10/10

Lunges (L & R) 1 x 5

TKE's 3 x 25-30

The TKE's got worse as with each set. So i shut it down. I will re-visit them tomorrow. Still the Lunges elude me. Using the Recovering leg as the support leg is still slightly uncomfortable. I can hold the position, the stability is there but for some reason the tissue surrounding the Knee Cap is giving me issues. I have decided to actually start doing Lunges in sets of 3-5 through out the day to see if that helps restructure the tissue. The Step up /Down with a heel touch i have dropped the box down to 10". Having slight issues with these as well. All my issues seem to be in the Patella tendon minor. Just have to slowly keep pounding away at it. Tomorrow is Floor Press and Lots of box Squats.

Keep Moving Forward, Keep Getting Strong(er)