09 July
1000 hrs
Notes from "The Shaman" RMT Appointment
Things had definitely improved since the last time i saw the RMT for my Upper back /Shoulder. He did have to put the ribs back in, although not nearly as bad as last time. Shoulder was anterior slightly so he worked that back in as well. Low back needed a minor adjustment and he released the Psoas for good measure.
He showed my how to release it myself so it can get some relief and so that things will move forward.
He also did A lot of releasing through my pec and upper back. He even used cups on my traps /rear delts. Which has left a cool surface bruise caused by all the burst capillaries. As this stuff gets better i think we will look at my internal rotation of my hip on my left side. It has never been great. But now that everything else is starting to balance out i think i might need to look at it. So for long term functioning.
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| It looks a lot worse in person. The camera does not really do it justice. |
Really late getting to the gym tonight. The weight room despite the late hour was still busy. It definitely was not a Monday as every Bench in the house was free most of the night. I moved into the field house where it was mostly empty. Avoiding the guys with perfect hair, cocking hockey players, and 140 lbs guys in tank tops flexing.
Barbell Bent Over Rows
1 x 10 x bar
1 x 10 x 135
1 x 10 x 155
3 x 10 x 175
Head Harness (done throughout) 6 x 20 x 20 lbs
Mtn Dog Rows 3 x 12 x 50 lbs
At this point i was forced back into the weight room to finish up.
Neck Crunch 4 x 20 x 25 lbs
Side Bends 3 x 10 x 10 lbs
Side laterals
1 x 10 x 15
1 x 10 x 20
1 x 10 x 30 (could not find the 25's mysteriously, no one was using them either)
1 x 10 x 30 (held the last 3 reps for a 2 ct at the top)
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| definitely a foreign Concept to a majority of the weight attendees last night. |
At this point i called it a night. i went through plan A, B, & C to get what i wanted done. It just was not going to happen. Too many people doing random shit to try and make their arms bigger or their chests more pumped. i really only wanted to do Standing Abs & Rear Delt laterals on a bench, but neither was to be found.
Other Randomness tonight:
-Where did the incessant need to do Box jumps come from? and i mean before everything. I am doing them right now before i squat to help get my hamstrings activated and get my hips to pop through and i only do them onto a bench.Everyone is doing them on 3 ft high red box not even designed for jumping on despite this i watched someone do Box jumps for high reps and then run, or box jumps before doing push ups, or box jumps before KB Swings. This was just last night.
-I am seeing scarier and scarier technique with Deadlifts. I guess thankfully none of the people i see deadlifting are even break 150 lbs most of the time so this terrible technique they can escape from for now.
-At one point when i was doing the neck crunches i swapped benches with a girl who i have seen previously in the gym with her Boyfriend. She definitely powerlifts. I know her boyfriend through a work and a few other after work activities and have known him for a few years. I have always found him to be some what stand off-ish. Well i think she must have told him i said 4 words to her, because he glared at me. Whatever he weighs in at a whopping 165 lbs MAYBE, and i have already made him cry uncle on a few occasions without trying too hard. Some guys just need to relax, i merely gave her the better bench because i was only doing neck work.
-people really need to learn how to do plate math. Especially with the bumper plates. Loading 3 x 10 lbs a side or 4 x 25 lbs a side with the limited number of bumper plates is just dumb. it has caused me to turn into a plate hoarder during my session on the platform.
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| This is pretty accurate. |
10 July
0830 hrs
Rev Hyper 1 x 15
Single Leg press 2 x 20 x 90 lbs
Kirkawoski Shrugs
1 x 15 x bar
1 x 15 x 135
1 x 12 x 185
1 x 10 x 205
1 x 12 x 185
2 x 15 x 145
Rear Delt laterals (between shrugs) 3 x 12 x 20 lbs
Head Harness (after the rear laterals were completed) 3 x 25 x 25 lbs
Back Ext 2 x 10
Single leg back extensions 1 x 10
Hip Mobility series X 15 ea
I had planned on doing a few lite sprints today. My legs and knees in particular were stiff and sore but i figured a little bit of blood flow would help. it was not to be. The 200 m went well enough (with the humidity the screw in my right knee was VERY angry). But on the first set of 100 m my right leg got weak /extremely fatigued at about 60 m in to the sprint. I finished the 100 m but called it there. I guess my body is still recovering from Monday's squat. Tomorrow is Deadlift. Friday is Sled and Upper rehab. Saturday I will sprint in some fashion.
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| Keep Moving Forward, Keep Getting Strong(er) |
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