1 Feb 2013-Breathe in, Breathe in

Early morning session of Dynamic Bench and then some physio in the afternoon today. Notes from Physio as usual at the end. Short on time, high on intensity. Everything moved extremely well this morning. The Calorie bump the past week paid off. I am scaling things back slightly so i don't start packing on weight.
I did jump on the scale quickly to see where things are at -222 lbs- perfect. No weight gain since before Christmas. as my Conditioning goes up my weight will drop back below this. but for now i am happy with homeostasis in regards to my weight.

Rev Hyper 1 x 20
Dynamic Bench
1 x 5 x Bar (MG)
1 x 3 x 95 (MG)
1 x 3 x 115 (MG)
2 x 3 x 135 (MG)
6 x 3 x 145 (WG)
Db Neutral Bench Press
1 x 10 x 60
1 x 10 x 70
3 x 10 x 75
Horizontal Shrug
3 x 10 x 85 lbs
1 x 10 x 75 lbs
Red band Pull a parts 2 x 30
Black Band Face Pulls 3 x 25

Not alot of volume today. Most due to the time constraints. But my Bench Setup is starting to lock in tightly. Getting a lot of pop off the chest. The Slow Progression with the Neutral Db Bench is still going extremely well. I am curious as to how /if this will pay off when i start benching with some heavier weights.

My Appt at Physio 
5 min on Bike at Lvl 10
Physio Ball Leg Curl 3 x 10
TKE's 2 x 20
Running /Bouncing on mini Trampoline 10 min

-Heat on IT Band /Knee
-Massage on IT Band (painfully enjoyable)
-Acupuncture on the IT Band
-Learn and concentrated Stretch of IT Band with Active release Techniques

My setup is slightly different but this is the stretch. 

We had a good laugh initially at my steel cable for an IT band and tight hip flexors. The Hip Flexors i have not been able to do any real active Mobility work or stretching with since Surgery. In the coming weeks that will be brought back inline. But the positive from this session is that i went from having my knee at least 2 ft above the table to less than 4" in less than 5 min of stretching. So it does want to release i just have to stay on it.
-reminded i am only 6 wks into strength training with my knee. My physical strength is a huge asset. It is just getting to focus and use that strength actively on a regular basis.
-The PT has no concerns or issues with me up to now or through out the process with me not doing what is required.
-The IT band is a minor and common complication.

Keep Moving Forward, Keep Getting Strong(er)