7 Jan 2013 -Shoot to thrill, play to kill

Up very early this morning and only going to get earlier tomorrow, which i love. Shooting to be in the gym by 6 am tomorrow. I should also be good to push the PROWLER but more on that in a bit. Today was the first day back for everyone to work. So all those people who i have not seen for the past month at all showed up today. Glorious. A lot of them there early to do "extra" working out. Most will fall off in a few days in favour of more sleep. Apparently after work the gym is even worse. Even the Field House track looks like a scene from the walking dead.

Even later this morning the track looked something like this. way to over crowded.

But none the less because i was there early i established dominance on a Power Cage and went to work.
Warm Up :
45 Deg Back Ext /45 Deg Side bends /Push Ups /Leg raises /Rev Hypers 2 x 15
Dips 1 x 15 /Red Band Pull-A-parts 2 x 25

FLOOR PRESS
2 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 3 x 160
1 x 3 x 180
1 x 8 x 205
3 x 5 x 155
Machine Rows
3 x 15 x 170 lbs (one more week with this weight)
Fat Man Rows (FMR)
1 x 13 x 105
1 x 12 x 105
1 x 12 x 105

Floor Press felt very solid. all the extra curricular back /delt work is paying off. The weight is feeling light but the more important thing i have my upper body locked in TIGHT. Machine Rows felt solid but i want more week before increasing 5 lbs. Who knows next week i might just change my mind. The Fat Man Rows seemed to fall apart today around the 10 rep mark, i could have gotten 15 on all these sets but it would have been Fugly to say the least. That isn't the point of assistance work in my mind. Floor Press was the important thing and it ripped off to the percentages just as planned.

Super set
Black band Face Pulls 4 x 35
Spider wall walks w/orange mini band  4 sets to failure

Calf Raises (bent-straight) 2 x 20 /20
Rev Calf Raises 2 x 20

Every day a little closer to being able to wield the Mjolnir.

That is it that's all. No rehab today after yesterdays scar scenario i shut it all down. Knee was feeling off anyhow. I had to concentrate to walk properly. I stopped by Physio and got in right away. The PT poked around it and tested it. It was exactly as i thought. Scar tissue had popped out on the lower lateral side of my Patella. Got some TEMS to heat it up and then she massaged the patella and around the knee. Felt like a few hundred bucks afterwards (i still have a ways to go before i feel like i have a million dollar knee).

So back at the rehab exercises in full force tomorrow. Tonight i am stretching and just letting it rest. Some other exciting stuff coming out of rehab on Friday. More balance work. The balance work leads to running!
Running Leads to Sprinting. Sprinting leads to Hill Sprints. Not to mention running with the Prowler is fearsome.
She did tell me i am cool to run in the pool and it will help speed things up. So i have to stop fucking around and get my ass in the pool already. i could make a dozen excuses but really i just need to get in the fucking pool. Ok enough already.

No rants today despite the stupid business of the gym. I stayed focused and there was too much random stuff going on for anyone person's random idiocy to stand out i guess. Off to drink some bullet proof and hit the hay. Up at 0430 tomorrow.

KEEP MOVING FORWARD, KEEP GETTING STRONG(ER)