9 Jan 2013-walk like a king...

Up early again. it is getting easier every morning. The gym has been insane all week. It starts at 6:30 am. Back to work now and i feel like i am losing my creativity for this Blog. Probably because i don't have all day to focus on it.

Warm Up
Push Ups 3 x 10
Red band pull-a-parts 30, 25
Black band Face Pulls 35, 40

The gym really has been this kind of Super Hero Chaotic this week.

Seated OH Press
2 x 10 x Bar
1 x 5 x 65
1 x 5 x 95
5 x 3 x 105
Oly Bar Curl 1 x 30 x 45 lbs
Standing Db OH Press
1 x 15/15/15 x 40 /20 /10
Rear Laterals
3 x 15 x 20 lbs
Single Arm Machine Rows (non-stop)
3 x 15 x 50 lbs
Horizontal Shrug
4 x 8 x 95 lbs

Besides Arnold how many of these guys can you name?

45 Deg back Ext /Side Bends /Leg Raises /Rev Hypers 2 x 15
ADduction ABduction Machine 1 x 40 /40 x 85 /175

Super set
V Bar Push Down 
1 x 80 x 15
1 x 70 x  15 - Dips x 5
1 x 70 x 10 - Dips x 5
1 x 70 x 8 - Dips x 5

Narrow Stance Box Squat 5 x 20
Wide Stance Box Squat 4 x 15
Neck Crunch 5 x 20 x 25 lbs

Due to the over crowded-ness of the gym i was unable to get a bike or treadmill in the time i had available in the gym today. Looking to getting a Bike session tomorrow in. I will see when i get there. Knee felt stiff and junky all day. The Patella is still a little sore but doing well. This definitely feels like a Wednesday. As you can see i drastically increased the Squat volume today. I decided i need to get this volume up and also because i knew i would be unable to do anything on a Treadmill /Bike today.

Keep Moving Forward, Keep Getting Strong(er)