26 Aug 2013 - Swaying to the symphony

26 Aug 2013
0545 hrs

Eccentrics - Leg Press (6 ct lower /2 Leg Press)
1 x 8 x 180
2 x 7 x 270
45 Deg Back Ext /Side Bends 3 x 10
ADduction 1 x 30 x 100
ABduction 1 x 30 x  205
Staying with the Monday morning theme of trying to continue building my Knee and throw some blood into my hip. It feels a lot better than it did two weeks ago after i squatted and got up the following Monday. The ADduction /ABduction machine seems to help keep it loose.

Sled Drags (90 lbs through out)
1 x 100 m Backward
1 x 100 m Forward -hands behind
1 x 100 m Back Ward
1 x 100 m Forward -hands forward
1 x 100 m Serratus Anterior Shrug into a Face Pull
1 x 100 m Forwards -hands forward

Walking backwards I made sure to concentrate on and try to keep my upper back engaged. After the first trip walking forward I put my hands in front as they would be when I bench, again trying to keep my Serratus tight. The Face pull I started with my shoulders forward, retracted them back, and then face pulled. My neck, upper back and rear delts were pumped hard after a 100 m.

Head Harness 6 x 21 x 35 lbs
Leg Raises 3 x 6
Wipers 1 x 15
Land Mine Shrugs  3 x 10 x 25 lbs
JL Plank 2 x 26 sec

The Gym was once again inexplicably busy first thing this morning. I was able to get the Sled dragging completed with minimal hassle this time. Although still forced to use the track (100 m) instead of the half moon (20 m section). Which is the reason for the distances.
But solid work, made me sweat and i feel like i will be ready for tomorrow.

Keep Moving Forward, Keep Getting Strong(er)