13 Feb 2013 -You can be damn sure we will avenge it

The nerd in me has this at the start of one of my playlists. Another day where i woke up solid but a little sore. My upper back really seems to be taking a beating. Maybe i should ditch my comfy chair at work for a steel folding chair. It will make me get off my ass more and works well as a weapon.

Seated OH Press
2 x 5 x bar
1 x 5 x 65
1 x 5 x 85
1 x 3 x 95
1 x 1 x 115
10 x 1 x 130

Warmed up during the first few sets of these getting some other stuff done as well from the DAILY 30 and then doing some extra Rev Hypers again.
Rev Hypers 4 x 15
45 Deg Back Ext 3 x 10
45 Deg Side Bend 1 x 10, 1 x 20
Dips 3 x 5
Hip Heist 1 x 30
Single Arm Mach Row 
1 x 15 x 50
1 x 15 x 55
1 x 15 x 60

Super Set
DB Standing OH Press 3 x 20 x 30 lbs
Horizontal Shrugs 3 x 15 x 65

Super set (no rest)
TKE's 4 x 20
Head Harness 4 x 15 x 35 lbs

ADduction 3 x 20 x 115
ABduction 3 x 20 x 205
Orange Band Tricep Pressdown 4 x 20
Black band Pull-A-Parts 3 x 20
Black Band Face Pulls 3 x 20

People will try and sell anything these days as an antique.

Front Squats (2" below parallel) 2 x 10 x bar

Lots of Stretching for about 35 min afterwards. felt great and even a little limber. The tape job is gone but the Patellar Bursa is still feeling semi relaxed. I will try another run session tomorrow. Then some 20 m Prowler work. Today was just some very solid upper body work. Building for my return to Standing OH Press. The gains i am making seated i am hoping will carry over. i do alot of rest /pause with the seated OH Press so here is to hoping for a big carry over. This seated OH Press work does feel alot more solid than it did 2 mths  ago.

Keep Moving Forward, Keep Getting Strong(er)