21 Jan 2013 - I was thinking about what i have been missing...

Floor Press day. The Fucked up Schedule from last week finally caught up to me this morning. Thankfully it is De-load week so it should not affect too much this week. I was definitely Dragging today. I dropped the weight on my assistance lifting also to DE-Load a little further. Everything moved well today but felt heavier than usual. The Knee, well i will get to that in at the end.

The Daily 30 (credit to Harry Selkow for this name, the exercises closely resemble the Mag 7) - COMPLETED

The Daily 30 will make you this awesome.

Floor Press
2 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
3 x 5 x 155
Machine Rows
3 x 15 x 150
Fat Man Rows (Wide)
1 x 15 x 95
2 x 15 x 85
Oly Bar Curl (AMRAP)
1 x 40 x Bar
1 x 50 x Bar
Airex Pad Balance 3 x 3 stars
Black Band Face Pull 5 x 30
Black Band Pull-A-parts 5 x 30
TKE's 4 x 25
Narrow Box Squat 5 x 10
Bent Knee Calf Raise 3 x 45

My right bicep tendon is a little swollen so my shoulder is oddly jacked. I will give it the rest it needs so it is good for Silver Back Saturday and the 10 x 10 Pull Ups i have coming up.
The Knee is definitely feeling the work i put it through with the Prowler. So what is my answer to this? More Prowler tomorrow morning, lighter but continue to work it. I will also get on the bike afterwards to loosen things up. The knee over all felt very gummy today. part of that has to do with the TKE's and how much they are making things work also. This is all for the greater good. Push things a little. Back off and then push things again. The Box Squats felt stiff and slightly uncomfortable today also. I think over all the knee needed rest today and it got that but in the active variety.

Keep Moving Forward, Keep Getting Strong(er)