2 /3 Feb 2013 -I don't want to live that way

SILVER BACK SATURDAY

Treadmill 10 min /Max Incl /4 min x Lvl 3.5, 6 min x Lvl 4.0

Red Band Pull A parts 1 x 20

Pull Ups (total time 60 min)

9 x 11

1 x 10.9 (I usually don't count partial reps but i made two attempts at the last rep and i simply could not get full lock out at the top.)

Supersetted with 

Push Ups 6 x 17 (easy, i will be up this to sets of 20 reps next week)

Bosu Situps 6 x 20 (also easy, this will get increased to sets of 22 reps next week)

Physio Ball Leg Curl 3 x 10

Front Squat onto Box 3 x 10 x bar

45 Deg Back Ext 3 x 10

Rev Hyper 3 x 10

Rainbows 12, 15

Medium Stance Box Squat 3 x 10 x bar

Sunday Morning Reverie

Just trying to get some early morning work in. Build a sweat but today i decided to introduce something new. 

But first my convoluted warm up. The field house was supposed to be closed, but it was not when i arrived. So i threw 50lbs on the Prowler with the intentions of going nuts for 30 min. That idea was crushed after my first lap. The people showed up to claim the field house, 2 hrs late, but they showed, so had to vacate. So this morning looked like this. Today's session doesn't look like much but it came off really well with the level of intensity and lack of rest i took.

Prowler 1 lap x 50 lbs

Treadmill  10 min / Max Incl /3 min x Lvl 4, 4 min x Lvl 4.1, 2 min x Lvl 4.3

Hyper Extensions 1 x 10

Super set

HyperDeads 

1 x 6 x 50 lbs

1 x 6 x 100 lbs

2 x 10 x 100 lbs

1 x 15 x 50 lbs

Trap Machine Shrugs

1 x 20 x 45

4 x 10 x 90

HyperDeads as Demonstrated by Steve Pulcinella

A strange combo but it worked. I used the shorter style Oly bar for this. I would like to calim it weighs 45 lbs but i know it doesn't so weights listed is only what is on the bar. The Hyper Deads are a solid man-maker exercise. Just enough weight that it feels like something in my back chain is going to tear out. No pressure on my knees at all. I think these will become a Sunday staple exercise. Then got some random shit done because i was waiting for my ride to finish up.

Oly Bar Curl 2 x 25 x bar

Band PullDowns 1 x 75 reps

Super setted these 2 w/No Rest

Blue band Face Pulls 4 x 20

Band Pull A Parts 3 x 20, 1 x 10

(No rest between these two either just the time it took to walk to the seated calf machine)

Single Leg Calf Raise (L&R) 1 x 20 reps

Seated Calf Raise 1 x 20 x 45 lbs

Going back in to the Gym shortly. The Field House will be opened back up. Too much desire to do something Nutty with the PROWLER before i sit on the couch and watch the Super Bowl. Probably haul the  HEAD HARNESS out as well. 

Neck Measurement today - 17"

Keep Moving Forward, Keep Getting Strong(er)