Rolled out of bed. Prepped for another great day. Another gift to be to seized Another day to be pissed off for greatness. Grabbed my bottle of Hot Pink because i realized that half my body was stiff and pretty damn sore all over.
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| For whatever ails you. Yes this is Horse Liniment. Available here: AVAILABLE HERE! |
I warmed up with the PROWLER and just kept going. I would stop for about 1 min in between laps to stretch the calves. The young uni students doing there morning PT were wary of me because i was not stopping for anything except O2.
PROWLER
Lap 1 - No Weight
Lap 2 - 20 lbs
Lap 3 - 20 lbs
Lap 4 - 50 lbs (stopped to breathe at 120 m, 150 m, 170 m)
Lap 5 - No Weight
(remember each lap is 220 m) This is the most laps i have done post surgery. I will be running with this thing in a few short weeks. For now still large, long steps. I will say this sucked pretty hard in a good way. My Knee held up and felt pretty solid. Try lunges again tomorrow.
Circuit
Push Ups 6 x 15
Bosu Sit Ups 6 x 15
Physio Ball Leg Curls 3 x 5, 1 x 8, 1 x 7
Battle Ropes 3 x 20 sec (alternating arms as fast as possible)
Quad sets 3 x 10
The leg curls started out shaky but locked in after 3 sets so i stretched them out. The goal is 1 x 30. It is coming quickly. Again i pushed the pace but nothing crazy.
45 Deg side Bends 2 x 15
45 Deg Back Ext 2 x 15
Rev Hyper 2 x 15
Leg Raises 2 x 15
Dips 1 x 15
Red Band Pull-A-parts 3 x 30
Head Harness 5 x 25 x 25 lbs
Narrow Stance Box Squat 10, 15, 15
Wide Stance Box Squat 3 x 10
Single Leg Calf raises (L & R) 30, 20, 15, 15
Face Pull 4 x 20 x 100 lbs
ADduction /ABduction Machine 1 x 40 /40 x 85 lbs /175 lbs
More Box Squats of both Varieties i decided today i am starting to get complacent with these. They are getting easy. Too easy. So more volume for now. Been working on my balance, eyes closed for almost half a minute. the standard is 1 min eyes closed and then i get to progress to the foam pad.
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| Mind, Body, Spirit, feed it all-Ray Lewis |
Gym was a damn apocalypse this morning. Getting in early has been the key. A few more days and things should be back to normal. Everyone will stop feeling so guilty and trying to do hrs of cardio to lose holiday pounds.
I was thinking about this the other day. I don't hate these people or wish evil on them. But really this month is no different than any other. They need to find the real self discipline and motivation within themselves and then the time of yr would not matter. You can stop or fail in this moment but if you start again in the next that is what counts. Keep Moving forward. Keep things consistent.
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| Keep Moving Forward, Keep Getting Strong(er) |
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