I ate and slept for 6 days. I think i managed to have bacon and eggs everyday for breakfast. I stayed at various places never the same relative twice so as not to wear out my welcome and of course to have a decent visit.
I went into the US and was accosted at the border. Probably the stache and the fact none of my id cards seem to look like me and i could not honestly answer when i was in the country last. While questioning me they asked what i was doing and i said visiting my Uncle, they asked what his wife's name was, the reply from the US Border agent "Oh i think i had her in here last week." Which oddly enough is true as she was pulled in last week with my cousin. Ah well, they did find my bayonet for me. Thankfully i had my work id so they let that go. Coming back i had my Uncle with me who just happen to Golf with the CBSA Agent so he pretty much waved us through.
Travelling to and fro was rough but the knee only seemed to stiffen up briefly on the way home. I was considering going to the gym the night i got home but i figured a solid night's sleep and an early session was a better idea. Not a lot of rust but enough after a week of inactivity. One thing i have noticed is the lack of neck work has really allowed my upper back to stiffen up. That will be solved in a few days.
Session #1 0735 hrs
Treadmill Max Incl /10 min /Lvl 3.0-4.6
Red Band Pull-A-parts 30
45 Back Bend 2 x 10
45 Side Bend 2 x 10
Rev Hyper 2 x 10
Rainbows 1 x 20
Low back and hips were super stiff after driving 12.5 hrs the previous day so rather than jack my low back up while trying to arch hard during Bench i thought i would be somewhat proactive.
Dynamic Bench
3 x 5 x bar
1 x 5 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 145
3 x 3 x 155
1 x 3 x 135
leg drive was on and off and i struggled with my tightness. It all came together near the end.
Horizontal Shrug 3 x 15 x 55
OH Tricep Extensions 3 x 15 x 80, 95, 95
Rear Delt Laterals 3 x 20 x 15
TKE's 2 x 20
Glute Bridge 2 x 10
Seated Calf Raises 2 x 15 x 45
Clamshells 2 x 20
Somewhat annoying /troubling was the TKE's the screw in my leg is suddenly irritated by this exercise. I will continue to work it and do some extra massage. I would not care except that it seemed to hinder the muscle contraction. On the upside i found a tiny muscle knot in my Right Calf which i think was that "weird" sensation 2 weeks ago. If i can't work it out in the next day or so i will ask the Physio therapist for some acupuncture magic on it. Solid session not as bad as other sessions post lay off but still could have been a little better.
I really needed to move the leg some more and i needed to Run. I had not tried any running since early last week. The focus for the next month is to smash through and get this running thing sorted out. I probably will hit it daily. When i say daily i will do what i can. If i run 100 m and have to shut it down then so be it.
Giving it higher priority should get it going. Pool time is something else. I want to find a 3rd and 4th session during the week.
Treadmill 10 min /Max Incl /3.4-4.7
The Treadmill incline walking continually gets better, i wish i could get these results to carry over to my actual running.
Run /Walk 2 x R /W
This was it. The Bursa sack just started to feel irritated during the second run so i shut it down. That Screw issue i mentioned from the TKE's seemed to also be a semi factor.
Prowler
1 x 220 m x 50
1 x 220 m x 70
Did some other stuff too. Lunges, Hip Extensions, Leg Adductions followed up by a lot of stretching.
The shitty run kind of took the wind out of my sails. But i felt decent enough after the Prowler work and stretching.
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