18 March 2013-More to the picture...

I missed the alarm this morning but managed to still get out the door faster than superman and was in the gym only about 20 min later than usual. This just tells me to go to bed earlier. Physio this afternoon. We have not seen each other in 2 weeks. I have a page of notes for her, good and bad. More good than bad. Hey the top of the page, first point, "My Moustache is about 95% awesome." Woke up with both knees being stiff. This is a good /Bad thing. Good because equal stiffness means i am not over doing it. Bad because the are stiff because i am getting motherF**king OLD! Still have young guys challenging and calling me out and i still beat'm.

Bench
3 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 5 x 145
1 x 5 x 160
1 x 12 x 185
3 x 10 x 145

The 185 wasn't heavy but i sure did my damnedest to make it feel heavy. I think i touched the bar to my belly button up to my clavicle over the course of those 12 reps. Warm ups felt crappy because my right shoulder was tight (bicep tendon) but i nailed the 160 and thought i had things squared away. I will sort it out for Friday's Dynamic Bench. The rest of my setup was very solid.

Incline Neutral DB Incline Press
3 x 15 x 40
Superset w/ Double Db Rows
3 x 15 x 55
This was a really solid combo. I wanted to switch things up a little. i will keep this for the month at least.

Machine Rows
1 x 15 x 175
1 x 15 x 160
1 x 15 x 140
This felt stupid heavy and i kept the rest really short on this today.

Black band Face Pulls 100 reps
Red Band Pull-a-parts 3 x 30
Red Band Pulldowns 2 x 30-40

Leg Raises /Rev Hyper /45 Side bends /45 Back ext  3 x 10
Seated Calf Raises 3 x 20 x 50 lbs

News and Notes from Physio Therapy Visit

-She laughed at my notes
-swelling she said just live with it for now and keep doing what i am doing but realize that at this point Ice may not work.
-Running is the last stage of my recovery, still keeping the priority up though
-talked about the calf
-we found the knot (or tone as she calls it)
-She worked it out HARD, to the point where for the next few days she said to expect to be really sore.
-the knot was deep and very tight, the acupuncture i could feel down to my heel very cool
-i think she rubbed the knot into the table, if not she tried with elbow. (i started to sweat near the end)
-I am losing my physio to Budget cuts, next week is my last appt with her. I am sort of bummed out a lot as she is going to miss out on the high five's and chocolate cake when i get cleared from my medical category at work.
-On the up side the Physio that is replacing her i have worked with in the past when i broke my foot. So it will not be like starting completely brand new.
-Over all the Physio was still very positive about my progress and is looking forward to hearing the news from my Appt with the Ortho Surgeon this Friday.

Keep Moving Forward, Keep Getting Strong(er)