07 June 2013 -Goonies never say die!

The anniversary of Goonies is today. In the Gym it is always my time. And Goonies NEVER say die! (yes i can be cheesy as F**k.)

Back in the swing of things. Put together a plan to continue to stay on top of the leg and rehab the shoulder.
24 June is the next marker date - I see the surgeon for hopefully the last time. 20 July after that which is my next Bench meet. I have all but decided against doing the Triathlon in August. With the shoulder needing time to heel and re-strengthen swimming is out. So working around two hindrances right out of the gate before a training cycle even starts is foolish.

The secret for my shoulder is simple. Make my entire Upper back and shoulders more massive and strong(er).
Running, Biking and Swimming will be apart of my rehab still but in a different, less intensive capacity.


That is some of what i am looking at. I will also factor in Sled Drags and Prowler Pushing.

Mid to late August i will look at Hill Sprints making a return.

Riding my bike has caused an unexpected issue. My left low back is mildly strained. nothing major, i have two days off before i commence riding again. It doesn't impede anything but it does ensure i use correct form to pick and bend over at all times. Ride OR Die!

Beast Mode is a creation of the weak willed. 

1310 hrs
45 Deg Back Ext 2 x 10
Rev Hypers 2 x 10
I did these as a super set. After the second set of Rev Hypers my low back was PUMPED like a tire. It felt great and I knew I was ready to go.
Head Harness 
1 x 20 x 15lbs
1 x 20 x 20 lbs
1 x 20 x 25
1 x 20 x 30
1 x 15 x 35
1 x 15 x 40
1 x 15 x 30
1 x 20 x 20
Fat Man Rows 
1 x 12 x 45
1 x 12 x 80
1 x 10 x 115
1 x 10 x 95
1 x 12 x 85
1 x 20 x 55 lbs
I alternated between these two stations. Minimal rest. I was training the reps hard but moving at a medium pace between the two exercise "stations"

Medium Pronated Grip Cable Rows 
1 x 15 x 60
1 x 15 x 75
1 x 15 x 90
This was all about Upper back Contraction. i held each rep with a squeeze for a 1 count. The Pronated Grip doesn't irritate my delt and pulling to mid /low back got a solid contraction. Coming forward i got a mild stretch.

V Bar Cable Tricep Push Downs 3 x 20 x 50 lbs
Getting back to solid weight and away from the band work gave me a solid pump-a-tude.
YTWL 2 x 10 ea
This gave me another solid feeling in the middle of my back. Muscles are firing nicely.
Single Leg Press Eccentrics
1 x 10 x 90
1 x 10 x 160
Two Leg Press Eccentric with Push
1 x LOTS x 250lbs
GHR 2 x 10
Hip Mobility series 10 reps ea leg - i will get some photos to demo these. pretty straight forward but they are doing wonders for my tight hip flexors. I try to do them 1-4 times a day every day.

Keep Moving Forward, Keep Getting Strong(er)