03 Aug 2103- Doing what i hate doing because it needs doing

03 Aug
0800 hrs
Warm Up:
Hip Mobility Series X
Ankle Mobility
Toe Squats

Heavy Metal Goat says "RUN FASTER!"

Tempo Run
15 min / 1.9 Km

Pace was decent at the start maybe a little too fast. I will do another week at 15 min and then increase the time by 1 min every 2 weeks after that. I am still trying trying to find my pace for this without completely burning out before the time is up. I started dragging at the 11 min mark today (which is why i say i started a little too fast). It will get better. The Squats were to stretch my quads and knees out with some ROM work. Ankle felt much better after the run today due to the fact i took the time to treat it properly. I simply work these movements until muscles start to fatigue or until I feel them loosen up. If the muscle starts to fatigue i switch and then come back until it loosens up.

45 Back Ext /Side Bends 3 x 11
Cable Flies
1 x 15 x 20 lbs
2 x 15 x 30 lbs
Single Arm Cable ext 2 x 10 x 40 lbs
Reach & Roll 2 x 10
External Rotation /L-Side Laterals 2 x 10 x 10 lbs
Horizontal Shrug 1 x 15 x 45 lbs
Seated Face Pull (Drop set)
1 x 13-17 reps x 75 /60 /45 /30 lbs

Some quick Rehab work today. The drop set of face pulls with a pause at full retraction and trying to create space in the upper back and neck. i did stretch and mobilize on an Oly bar afterwards and work some more ROM into my Thoracic area. Tricep fired much better today but does need more work. The Cable flies were an experiment. Everything felt very solid. I will be ready to press later this week.

Keep Moving Forward, Keep Getting Strong(er)