Nothing like a little Slayer when Pushing the PROWLER.
Knee felt alot better than yesterday. Despite the temperature dropping i think the lack of moisture in the air relieved the pressure in my knee. I had intentions of INT on the Spin bike this morning. Walking through the doors of the gym i decided against that. I wanted to feel something a little more intense and do something i find satisfying to my mind and to push my body.
PROWLER (Total time for all of this was approx 30 min)
1 x Lap x 50 lbs (stopped twice)
1 x Lap x 90 lbs (stopped thrice)
10 x 20 m x 140 lbs
Minimal rest between the 20 m. 10 sec to 1 min. I don't keep strict track of this. I am still doing slow controlled steps. I have been driving through the balls of my feet lately. I have also attempted the low handles on the up rights. No pain but the strength is not quite there yet to do multiple 20 m pushes, but soon. I really do feel a lot of satisfaction getting these sessions in.
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| Training felt about this Awesomely Epic today. |
The Daily 30
Dips are up to 30 reps full time now. Also i have added Hip Heist to this list.
Head Harness
7 x 25 x 25 lbs
1 x 30 x 25 lbs
Black Band Face Pull 3 x 30
Red band Pull-A-parts 30, 20, 20
Step Up /Down 3 x 10 /10 (No patella irritation)
Lunges 1 x 10 (NO IRRITATION OR DISCOMFORT -FUCK YEAH!!!!!)
TKE's 3 x 20
RAINBOWS 3 x 20
Straight Leg Calf Raises 3 x 25
Bosu Balance 2 x 3 Stars
ADduction /ABduction 1 x 85 /175 x 40 /40
The Lunges were an awesome surprise. A 200% improvement with these. I actually did 8 of the 10 reps without holding the rack at all. I looked at my Knee angle and foot position and brought things closer together. It seemed to do the trick. The ABduction was extremely easy so that will be getting increased again. I was stacking the machine (210 lbs) pre-surgery for sets of 20-30 so I am nearly back there with sets of 40. So alot of great stuff to pull away from today.
So that was this morning. This Afternoon was Pool Rehab.
12 min Flutter Kicks with Board
20 min Water Running w/ Water Db's
10 Min Stretching /Hot Tub
With everything else i am doing the Water running is a nice recovery session because i am not co-ordinated enough to run to fast to tire myself out. I try to go faster and i lose all semblance of body control and i feel like i am about to have seizure. It has done wonders for my knee. The Tendons and fascia around the knee was a little stiff after the Prowler work but this stretches and works the ROM of my Knee wonderfully. This was one of the reasons i decided on more Prowler work this morning, because i was going to work the kinks out of my leg this afternoon. I test the ROM in the sauna before swimming today and it seems my flexion is back to normal with out any top end discomfort or swelling. One more check in the awesome box for today. I did try some actual running in the pool with the water around nipples /clavicle. Felt semi-solid. A few more sessions and they will be hooking the tether up in the pool.
OH Press De-Load tomorrow.Possible Test with my Push ups as well to see where my AMRAP is. Also the Trap /Shrug machine is fixed so i can work those back into the mix (using light weight and super high reps).
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| Keep Moving Forward, Keep Getting Strong(er) |
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