After Digging my car out because the Apartment management company's snow removal guy did a craptacular job of clearing out the snow i did get myself into the gym this am. Later than usual but i made it in. Started SilverBack Saturday with Megadeth and a healthy dose of anger to burn off thanks my buddy Joe posting a completely insane video. Everything felt good going in. The shoveling was a good warm up to work the stiffness i had in my back when i rolled out of bed this morning. Despite smashing my foot into the stairs yesterday morning, causing an entire day of patella discomfort, my healing abilities took care of that while i slept last night. So i was feeling good, i was feeling strong.
Red Band Pull-A-Parts 1 x 50
Pull Ups 10 x 12 reps
Push Ups 6 x 20
Situps 6 x 23
As i usually try to do i get other bodyweight exercises completed in between sets of Pull ups to save time and so i am not trying to do set after set of Pull Ups non-stop. Today's Ten sets i completed in about 65 min. i had to stretch the time because by set #9 i barely got to 12 reps. We will see how next plays out. I may have to make some adjustments to get my Pull ups to continue to move forward.
The Push ups are still coming along nicely. Next week i will bump them up 1 more rep and the Bosu Spinal flexion i will bump up to 25 reps for 6 sets.
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| This was my day and most everyone else in the City.(Stolen from Harry Selkow) |
TKE's 5 x 20
Bosu Balance 3 x 6 Stars
Calf Raises (straight leg) 4 x 30
Physio Ball Leg Curls 4 x 10
Oly Bar Curl 1 x 62 reps x bar
Rev Hyper 1 x 15, 1 x 20
45 Deg Back Ext 2 x 15
Leg Raise 2 x 15
Rainbows 2 x 20
Dips 3 x 5
45 Deg Side Bends 3 x 10
Head Harness 3 x 20 x 30 lbs /1 x 30 x 30 lbs
Lunges L 10 /R 8
As you can see i mixed and matched my Daily 30 exercises today. The Leg raises i did at a very high tempo ripping out 15 reps as fast as i could under control. The Dips i have dropped back down to 5 reps but i am doing a very slow decent with a hard pop from the bottom exploding back up. The adjustments to my Dip technique have helped alleviate any shoulder tweaks these used to cause but i am still careful about my volume with this exercise. Changing the tempo seems to be more effective for me. The Oly bar Curls i will work back up to 1 x 100 reps. My Max on these is one non stop set of 120 reps i think. I will have to look it up. Definitely a mind fuck doing a hundred non-stop reps of anything. But it is good to mentally push your limits regularly. The TKE's felt awesome, ever since i started on the IT band work the contractions have been harder and more focused.
The Bosu balance i have not done in over a week but they felt really good today. My balance and endurance to stay on the ball is coming back quickly as the Physio predicted. The Lunges i had to keep to one set and even at that i had to shut down after 8 reps because of Patella /Bursa sac irritation almost pain. But this is my fault. I will do a concentrated approach of foam rolling & stretching right before doing these tomorrow to see if that helps. I did try contracting my Glute insanely hard during the lunges and that did seem to help slightly with the irritation. So i will keep that in mind also. Too bad i had to cancel my PT appt yesterday due to the weather. Next week. In the mean time, i just have to keep bashing the IT band.
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| Keep Moving Forward, Keep Getting Strong(er) |
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