08 Feb 2013 -I swear I knew it all along

A little softer than my usual music i know. Snow storm rolling in today. Still made it in at 0530 hrs to get my Dynamic Bench work completed for the day. I will spend the rest of my day working the Knee with TKE's and making sure my glutes get some work done as well. Just like last weekend, lots of IT Band Stretching and Rolling it out. A few bonuses for today as well.

Rev Hyper 1 x 40

Dynamic Bench
2 x 5 x bar (CG)
1 x 3 x 95 (MG)
1 x 3 x 115 (MG)
1 x 3 x 135 (MG)
1 x 3 x 145 (MG)
2 x 3 x 155 (WG)
5 x 3 x 135 (WG)

These felt as good as they have in the past few weeks. I realized after 2 sets with the 155 i was moving the bar quickly but still sort of grinding. So i back down to 135, cut my rest short, and made a point of just getting all three reps done as quickly as possible. I normally do these Rest /Pause but felt like i just wanted to move the bar as fast as possible today.
Trap machine Shrugs 5 x 20 x 70 lbs (done throughout trg both between sets of Bench and DB work)
Neutral DB Bench Press
1 x 10 x 60
1 x 10 x 70
1 x 10 x 75
1 x 10 x 80 (REP PR)
1 x 15 x 70
These started out well enough but by the end of the second set i could my right bicep tendon tightening up which seemed to mess with my control a little bit. I asked trusted individual for a spot on the 75 and 80 sets.
The Db's even 80 lbs' are still moving pretty quickly. I am not trying to turn these into an ego lift and simply trying to go for max weight. I am using them as extra Tricep /Pec work volume. Hence the last set being a drop set to 70 lbs. The last set i punched out very fast. i will make sure to do some high rep barbell curls for the bicep tendon tomorrow.

Superset
Horizontal Row 4 x 15-20 x 65lbs
Black Band Face Pulls 4 x 30
Red Band Tricep Pull down 3 x 50

Rainbows 1 x 25
Lunges (L&R) 1 x 10 - *NO KNEE IRRITATION *

So i got thinking about how good the knee was feeling the past few days so i fired off a set of Lunges. No irritation in the patella. This is very good. I will keep up with the recovery work for IT Band but this means i am back on track. Excellent Segue into the weekend. I will enjoy the relaxation today making sure to stretch and prep for Silver Back Saturday tomorrow morning.

Keep Moving Forward, Keep Getting Strong(er)