6 Feb 2013 -You know what you gotta do.

Something made me think about this scene while i was training today. Strangely motivating. Pull something in my lat /rear Delt this morning climbing the stairs. I thought "OH FUCKING GREAT, IT IS OH PRESS DAY " but i warmed up and was able to work through it. Probably going to pay for it tomorrow. The machine rows i did today i could really feel it, so i took them slow, smooth and semi light. Just a mild pull i am sure, but certain movements are strangely weak.

THE DAILY 30 (All 30 reps done in 1 set)
Shoulder & Lat stretch with Orange band 3 min
Seated OH Press
2 x 10 x Bar
1 x 3 x 65
1 x 3 x 85
1 x 3 x 95
1 x 3 x 105
1 x 3 x 115
1 x 3 x 125
1 x 3 x 135
1 x 3 x 145 (Pretty sure this is a PR)
3 x 5 x 105 lbs
Red Band Pull-A-parts 3 x 30
One Arm Machine Row 3 x 15 x 55 lbs
Head Harness 3 x 20 x 30 lbs
TKE's 1 x 20 (super slow concentrated contractions)
ADductions /ABductions 1 x 40 /40 x 85 /190

Superset
Black Band Face Pulls 3 x 20
Black Band PullDowns 3 x 30

Tomorrow morning I am planning to do my first morning jog /walk session. Other than the cold weather the Knee has felt great the past few days. The Blue heat first thing in the morning is doing the trick before i head to the gym . Tomorrow is Thursday....so watch out for the Throat Punches. Lots of Neck work tomorrow.

Keep Moving Forward, Keep Getting Strong(er)