A little stiff and sore this morning after yesterdays double session training. But nothing a little moving around would not fix. The Achilles felt A lot better but i decided to forego skipping one more day to rest it. but i did do some light Calf raises and GHR. It was irritated so i think it will be fine to skip on tomorrow.
Leg Swings Front & Side 1 x 10
Banded Side Step 2 x 10
Monster Walks 2 x 10
Rainbows 2 x 15
Red band Pull-A-parts 3 x 20
Black band Face Pulls 2 x 50
Done Before, During, & After Squats:
GHR 5 x 10
Dave Tate of Elite Fitness Training systems demonstrating how to do Glue ham Raises.
Too Many people don't know this exercise even exists or that the name of this machine is a GHR Machine.
Squats:1 x 10 x bar
2 x 15 x bar
1 x 10 x 95
1 x 10 x 115
1 x 10 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 255
3 x 10 x 145
Getting some decent volume work in. Both Knees felt tight so i took my time warming up. All sets were slow, controlled, with a pause in the hole. The 255 lbs felt heavy but moved smoothly enough. The last three sets with 145 i tried to pop fast out of the whole, speed was decent but will take some time i think until i can make it feel explosive.
Seated Calf raises 3 x 20 x 75 lbs
ADduction 2 x 20 x 115
ABduction 2 x 20 x 205
Orange Band Pressdowns (220 reps)
50, 40, 40, 25, 30, 35
Observation for the Day:
The "cardio room" faces the weight room in my facility. After hours on the hamster wheels you would think people would begin to reason out the obvious. Look around the cardio room everyone is generally puffy, fat and doesn't look like they exercise at all. Look around the weight room and people generally looks leaner, strong, healthy, and fit. Maybe what they are doing is not bringing them closer to their goals. I don't know just a thought.
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| Also hand in your man card if you decide to wear these. |
1650 hrs:
Still had some head Harness to get done for the day and i wanted to do some sled drags to work extra volume for my legs /hips /low back. I definitely did sweat through this whole session but i tried to hold back the pace a little bit. I wanted this to be more of a recovery session. Although the Prowler Sprints i pushed really hard but that was a brief bit of intensity. The head harness work was done in between sets of sled drags.
Head Harness (205 reps)
7 x 25 x 25 lbs
1 x 30 x 25 lbs
Super set:
Backwards Sled Drag (handles held high to the face)
1 x 20 m x 90 lbs
5 x 40 m x 90 lbs
Face Pull Sled Drags
1 x 20 m x 90 lbs
1 x 40 m x 90 lbs
Prowler Sprints (1 min rest between Sprints)
6 x 80 m x 50 lbs
Hip Extension 1 x 20 (L&R)
The Prowler sprints sucked. Mostly because i was able to generate some actual speed today. Other than the first 80 meters (high handles) all other sprints i used the posts to push with. This is also kind of a big deal because it did not irritate my knee to do them this way. So one small step forward. I take every inch. So a solid weekend of lifting. A big turn around from last weekend that's for sure.
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| Keep Moving Forward, Keep Getting Strong(er) |
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