So getting up this morning my back and shoulders were stiff but not unbearably so. After warming up i Knew today was going to be a very solid session. I did also call and manage to get squeezed in to see my Physio Therapist. More on that at the end.
 |
| Everyday i strive for this level of manliness |
The Daily 30 -Completed (minus the leg raises & Physio Ball Leg Curls)
Floor Press
2 x 5 x bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 145
1 x 5 x 170
1 x 3 x 195
1 x 6 x 220
3 x 10 x 155
Machine Rows
1 x 15 x 190
1 x 15 x 170
1 x 15 x 150
Fat Man Row (FMR)
3 x 15 x 90
All of this felt good and strong. Some university dudes came in during my bench session. Stole plates off my racks on my cage which irritated me because they took them when i wasn't looking, did not ask, and i was going to use them. but i contained the rage and focused it. It laughed to myself when i realized i was out benching what they were half squatting.
I decided to drop set the Mach Row so i could cut my rest and so that i would not be wiped out like i normally am from these. I really turn this into an ego exercise. Just a bad habit. The FMR i used the wide handles as usual trying to bring the handles /plates up as high as fucking possible. The goal is to crack my sternum /smash my teeth even though the range of motion will not allow that to happen. Pull HARD, Pull Strong(er).
Superset
Lat Mach Face Pull w/ Strap 4 x 20 x 55 lbs
Standing Abs 4 x 8 x 100 lbs
I Supersetted these for no other reason than because i wanted to do face pulls again today (with less weight) so the strap was already there and i did not want to stand around resting. Worked out really well though. Tomorrow will be black banded face pulls to take some stress of the shoulder capsule.
Rear Delt Lateral
1 x 15 x 15 lbs (just a touch heavy for what i wanted to do with these today)
3 x 20 x 10 lbs (good weight)
Superset
TKE's (Orange Band) 3 x 20
Front Squats to a Box 3 x 10 x bar
I had to do SOME Quad work. No Patellar Bursa pain associated with either of these exercises and a good way to build some quad endurance. Tried a Lunge, no go. Knee was a little swollen and irritated when i woke up this morning. Which was similar to how i went to bed.
 |
| Because really you have not seen a pic of my knee /legs in weeks! |
I got into to see the PT as i mentioned already. I threw a boat load of information at her.
-pool running, Prowler, Squatting, Incl Treadmill Work -No Issues
-Lunges, running on dry land (with a limp) -irritation leading to pain and mild swelling
She trusts my observations and we have a good back and forth. I always fold to her decision because she is the expert and in this case we will experiment to eliminate further. We did do heat , then massage. The massage she could still feel a little bit of gummy-ness. But i told to really lay into it because i have beat into my IT band so much for the past week what she was doing was effective but nearly as painful as what i do. Which is actually a good sign. Next she tried releasing the IT band with Acupuncture, no muscle spasms at all. Another good sign for my IT band work. Also helps to further narrow it down to the Patellar Bursa. So in the final experiment she did a rather unassuming tape job. It is designed to make room for the Bursa sac and take the strain off it. Allowing it to heal. Also allowing us to see if that what the problem now is actually just a beat up Bursa sac. Trial and error. Trial and success. One day at a time. It is an ever changing dynamic.
I will do my scheduled Run and Prowler work. See if there is any improvements.
 |
| Totally unassuming tape job. it is holding my patella up and eliminating irritation on the lateral side of my patella |
 |
| Comparison shot - other than my outer R Quad not being a full sweep fairly close in size. |
Also in big news i am cleared to squat to full depth. Try it out slowly and once the body weight Squats are secure i can add the bar. I think i have rambled on enough for a Monday.
No comments:
Post a Comment