1 May 2013- Picture me Running!

Still the BEST.....

OK anyhow on to import stuff like my recovery. Last week was a scratch due to Life happening. Try to drag things back in the other Direction this week. break down of the past 3 days. nothing really all that productive on the weekend.

Tonight and Tomorrow is the Anniversary...

29 April 

7.62 x 54R Therapy. I had the day off, finally caught up on some sleep. Did 100 other things that needed attention then went to the range with my new Mosin Nagant Sniper 91/30 and spent 2.5 hrs Zeroing it in. It beat the crap out of me and walking the 100 yard range multiple times almost counts as exercise. regardless shooting is an Olympic Sport so i count this as training for life.

30 May

Bench (the important numbers)
170 x 5
190 x 3
215 x 3

The last set with 215 lbs felt really good. I may have had 5-6 reps in me but lack of quality spotters so i racked it at 3. But felt very strong and solid. I did a ton of Rev hyper, Rainbows, and Side bends as my warm up.

Close Grip Bench 5 x 6 x 155
Fast and easy reps.

Trap machine Shrug Super set w/Rear Delt Laterals
1 x 20 x 45 lbs / 1 x 10 x 20 lbs
1 x 20 x 70 lbs / 1 x 10 x 20 lbs
1 x 20 x 80 lbs / 1 x 10 x 20 lbs
2 x 20 x 90 lbs / 2 x 10 x 20 lbs

That was it. Pushed for time this week and my early head space is "off" so i am having to push harder to stay focused.

1 May 

Prowler  (pushing on the uprights for all the work)
2 x 80 m x 90 lbs (2 min rest between a fast walking pace)
8 x 80 m x 50 lbs (fast sprints, rest time was 1.5 min between sprints)

Rev Hyper 3 x 25
Horizontal Shrug 3 x 20 x 45 lbs

I then proceeded to drive home. Something i have been putting off for about a week now is my inaugural post surgery 1 Mile run. Today was the day where it was time just get it done. I timed myself off my Cell phone.There is a nice loop from my apartment  down the street to the main street which is the turn around point and back to the apartment.

Start -Cell Phone said 0640
Finish -Cell Phone said 0648

So for now i will say 8 min. Not great but now i have a time to work with and from the feeling of the run, in a few weeks with a little consistency i will easily have this down around, may under 7 min. Everything felt smooth.The Running Gait adjustment from last is paying off in spades. The only discomfort i did have was that screw in my lower leg and that was 3/4 of a mile. Meh. Nothing bad just letting me know it is there. My knees felt good all day so no over stressing it either. A little more TKE work but i think i have everything well in hand.

Physio News and Notes
In other news after physio this past Monday it was decided i am too advanced to continue in the swim program so tomorrow is my last Physio Pool Session. From here on out i have to make my own time to get to the pool.

So i will be re-hashing my lifting schedule a little to accommodate 3 x week swim sessions at lunch most likely.

Time is running short for the Moustache of recovery now. Once the Surgeon clears me the Handle bar will be getting shaved off most likely and i will be back to normal handsome self! HA!

Keep Moving Forward, Keep Getting Strong(er), Keep Running Fast(er)