21 March 2013-Was there any question as to how much i could take?

Woke up and my hips, low back, and knees were feeling stiff. I did not have an actual plan besides "do some neck work". So what to do? Why not greet the day with some Good Mornings! This is another exercise i have not done in awhile. i do not typically push these to super human levels because i got a better result out of light weight with sets of 10.

Good Mornings
2 x 10 x Bar
2 x 10 x 95
4 x 10 x 115

I held it at 115 because i noticed my right knee was doing a very slight buckling motion. Nothing scary but enough that i knew my Glutes were capable of handling that much more. Besides first day back with doing these i am simply trying to revive motor patterns. As with all things, time and patience, the weight and strength will return.

Red Band Facepulls 3 x 30 (very slow tempo)
Black Band Side Step 2 x 10
Monster Walks 2 x 10
Trap Machine Shrugs 
1 x 20 x 45
4 x 15 x 90
Kirk Karwoski Shrugs 4 x 15 x 135

Capt Kirk Himself doing the Karwoski Shrugs

That is it that was all. Had to be into work early. My Right Delt was sore and very stiff which is why i did the Red Band Facepulls with a slow controlled tempo.

Pool Session
Flutter Kicks w/ Board 7 min
Front Crawl 10 min
Deep End Running w/Water Db's 6 min
Shallow End Running 10 min
Jump squats
2 sets x 1 Jump x 3 times
3 sets x 3 jumps x 4 times
Single Leg Jumps
2 sets x 5 jumps x 2 times

I attempted keep the strain on my shoulder a little less so i did 2 extra minutes with the flutter board. I also slowed my arm motion right down and kicked faster with my feet /legs. My upper body and shoulders were not as worn out as usual. In regards to the Shallow end running, i ran from the wall to the deep end, then walked back continuously  for the 10 min. This was not quite so taxing on my feet.
The Jumps feel better and better with each time out. My confidence is building. It is carrying over to dry land too which is even more awesome. hopefully the shoulders are recovered enough for Dynamic bench. Also the deep end running relaxed and moved the swelling in my knee this continues to be a great source of relief for the patellar bursa which i am grateful for.

Keep Moving Forward, Keep Getting Strong(er)