19 Feb 2013-Remember who you are...

A little Dr. Dre & Eminem. Just a short low intensity day to day. No major ramblings to get on about today. At last none that i think are applicable.

Treadmill 5 min /Max Incline /Lvl 3.5 - 4.0
Run /Walk  1 Min Alt - R/W, R/W, R/W

So only 3 intervals today. The tape has loosened up and i could feel the knee was a little more stiff and sore this morning. But on the up side i ran those 3 intervals at a faster pace than Saturday's run, so there is still improvement there.

TRX
Lunge (L&R) 2 x 10
Pistols (L&R) 2 x 5
Face Pull 2 x 20

TKE's 3 x 20
Trap Machine Shrug 
1 x 20 x 45 lbs
1 x 20 x 70
1 x 20 x 80
1 x 20 x 90
1 x 20 x 80
1 x 20 x 70
1 x 30 x 45
ADduction Machine
2 x 20 x 115
1 x 20 x 100
ABduction Machine
2 x 20 x 205
1 x 20 x 190
Rev Hyper 15, 20

Tomorrow is continuing on with the De-load. This time Seated OH Press. I will also do some extra glute work and stay away from the quad work. I am headed in for my second assessment for the a Knee study my surgeon is over seeing. Very cool, they hook me up to the bio-dex machine and the computer spits out some cool info. Going into surgery my right leg was actually as strong if not a little stronger but the endurance of the muscles was definitely alot less, you could see from the overall results that my right leg was compromised  which of course it was. So this is the first set of testing post surgery. i will try and get pics.

Keep Moving Forward, Keep Getting strong(er)