16 Feb 2013-I don't care how you do it

Another Silverback Saturday is in the book. To say i was anxious before this session would be accurate. Last week's 10 sets of 12 reps was a PR day for Pull ups, so i knew this would be equally as challenging and i wanted to at least make a very solid run at this.

Rear Delt Lateral 2 x 20 x 10 lbs

Pull Ups
 7 x 13
1 x 12.5
1 x 11.5
1 x 10.5
I don't really count half reps but for me they are an indicator that i easily squeezed out of the bottom but did not have quite enough left in the tank to finish the last rep. Oh yeah and all those half reps were on the last rep if that means anything. The pull ups took me 1 hr and 20 min to complete with the usual myriad of Bodyweight stuff to fill in the break time.

Push Ups 6 x 21 (this puts me back into range of where i was before surgery.)
Bosu Situps 6 x 25 (this also is pre-surgery range.)
Calf Raises (single leg) 3 x 15 /1 x 16 /1 x 17 (weird how these got easier as my session went along)
TKE's  (Orange band) 5 x 20
Physio Ball Leg Curl 4 x 10
Oly Bar Curl 1 x 75 x Bar (Completed 2 min after last set of Pull Ups)
Rev Hyper 3 x 15 (slow, controlled, hard contraction at the top w/ Glutes)
 ADduction Mach
1 x 20 x 115
2 x 20 x 100
ABduction Mach
1 x 20 x 205
2 x 20 x 190
Dropped the weight after the first set because i wanted to solid reps and not to grind out weight today. Plus my hips have been strangely tight.
Head Harness 
1 x 50 x 20
1 x 40 x 20
1 x 30 x 20
1 x 40 x 20
1 x 50 x 20
My neck was SWOLE and YOKED after this. felt good.
Back Ext 3 x 10
Side Bends 3 x 10

When i run i imagine it looks alot like this. 

Going back in tonight once i have eaten and rested a little. I have a Run /Walk session to get completed as well as some Prowler work. I will expand on my thoughts i alluded to a little later once i get that trg completed.

Keep Moving Forward, Keep Getting Strong(er)