So i started training well enough this morning. Then i put my training book down and it kind of threw me off for about 15 minutes while i did my warm up and searched for the book in between exercises. Everything felt decent today. But also because of the discombobulation i ran out of time. Yet another early morning timing at work. Damn this gym needs to be open earlier. So i simply came back in the evening for 2nd Light Session.
0550 hrs
Warm Ups:
Skipping 2 min 20 sec On /10 Sec Off
GHR 1 x 10
Rev Hyper 3 x 10
Side Bends 3 x 10
Red Band Pull-A-parts 3 x 20-30
Before /During /After:
Head Harness 6 x 20 x 35 lbs
Bench
2 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 3 x 160
1 x 3 x 185
1 x 8 x 205
Close Grip Bench
5 x 8 x 145
Machine Row
1 x 5 x 105
1 x 5 x 130
1 x 5 x 155
1815 hrs
Skipping 3 min 20 sec On /10 Sec Off
Barbell Rows 3 x 15 x 135 lbs
Head Harness 4 x 20 x 35 lbs (200 reps for the day)
Orange Band Tricep Pressdown 7 x 30 (210 reps)
Rear Delt Laterals 3 x 20 x 10 lbs
Run /Walk 12 x 100 m Runs (walked on the corners)
(I finished 1 Mile walking and running in under 9 min)
Side To Side Jumps 8, 6
Depth Jumps from Bench 1 x 10
Second Session was smooth and easy. I was tired going into this but my nutrition is still holding up. I am not crashing mid afternoon. This is a good tired.
-The Side to side Jumps are coming along well. i have added a sprawl with hands release. I am simply combining two movements from the new PT test i have to do, but also practice because my leg is still re-wiring new movement patterns. Everything is becoming easier but unfamiliar movements i have to practice a few times.
-The Depth Jumps were something new. I will build up the height as my leg reacts better but tonight it felt very solid. I figured out something while running which carried over to this movement and the side to side.
-While running the 100 m repeats my knee (patellar bursa) was still not enjoying the running. reaching deep into my proprioception i realized.....i was running WITHOUT my big toe. How messed is that. So i consciously shifted my weight inwards on my foot slightly as i was running and Bingo! No pain or irritation what-so-ever. I did pick up the pace slightly but did max out tonight.
-I will try to replicate this slight movement change again tomorrow. I am confident this is the key i was missing. By the slight shift in weight the pressure has come my knees and redistributed.
-To say i am pumped is putting it lightly.
Something to build on for tomorrow. The game has changed, i will figure out the new rules and get back to dominating.
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| Keep Moving Forward, Keep Getting Strong(er) |
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