0545 hrs
So upon getting up i could tell my body was a little tired. Just overall i could tell my shoulders were tired and stiff as was my low back. After getting to the gym i was in the bathroom and blew my nose. Only to have my left nostril start gushing blood. But you know what?.....
Training has to get done. So i jammed some paper towel into my nose and got on with it. This is not that big a deal i don't get nose bleeds very often and it is my left nostril which is my busted up deviated septum so it is minimally effective on a good day.
45 Deg back Ext 2 x 11
45 Deg Side bends 2 x 11
Hanging Leg Raises 3 x 7
Chest Supported Row
1 x 15 x 45
4 x 15 x 75
Horizontal Shrug
1 x 15 x 75
1 x 13 x 50
1 x 13 x 60
1 x 13 x 45
Unlike last week i separated the Rows from the Horizontal shrugs. I did the Side Bends, back Ext, and Leg Raises as time fillers between sets. The Rows and Shrugs felt TERRIBLE. My Rear delts, rear rotators were fried and i could feel it.
Hard Run /Sprints 4 x 200 m (avg time 34 sec /lap)
Rest for this was approx 1 min 30 sec
It felt good to be able to do this without any complications. I kept things short today so as not to aggravate my hip /low back. I was breathing pretty damn hard but the pace was quick. I did not realize until after i done this in my merrell "bare foot" runners. Which i found even more impressive to not have any lingering issues with my knee. I could feel my foot near the end of the last lap, the one i dropped a fire extinguisher on last week and have also broken in 2 places. Not sure how i am going to proceed with this week by week but i need to increase it up to a mile at least for the session.
Head Harness 3 x 17 x 44
TKE's 2 x 23 x EFS Grey Band
Banded Head Pressure 2 x 20 sec x EFS Grey Band
After this i did some solid stretching of my hips and low back. After training my hip loosens up nicely and everything feels fantastic. The Head Pressure is simply placing the band on my fore head and walking forward and then slowly turn side to side to get the front of my neck flexing hard. Just trying to remember a little balance. Finished stretching, pulled the paper towel plug and then hit the cold shower. I don't use the regular warm shower i use the cold only shower every day. i find it more refreshing.
16 Jan
0545 hrs
but because of this i decided to scale back to the bare minimum. Save my energy for the supreme mental energy burn.
Banded Shoulder Series
Banded Hip Series
Hanging leg raises
Deadlift
2 x 5 x 135
1 x 5 x 175
1 x 3 x 205
1 x 5 x 255 (technique locked in and this felt easier than 135)
1 x 3 x 285
1 x 8 x 320 (very fast, smooth and it felt light)
So in and out in 35 min and into the showers. then off to my exam.
17 Jan
0540 hrs
I went to bed later than i have been. Post exam day. Just like Wednesday my body felt and responded like ti was very tired. If this continues i will keep pushing the main movements and back off slightly on the accessory stuff by simply drop the weights slightly or cut the number of sets back until i recover. i will also be pushing myself to bed earlier.
JL Shoulder Integrity 1 x 11 x EFS Mini Orange band
OH Press
1 x 15 x bar
1 x 11 x bar
1 x 5 x 55
1 x 5 x 70
1 x 3 x 80
1 x 5 x 100
1 x 3 x 115
1 x 7 x 130
I handled all the weights well enough but again i could tell my rear delts were not as stable and locked in as they should be. So i cut everything else out and moved onto the Prowler hoping to focus all of energy there. Well i definitely needed it.
Prowler 10 x 40 yards x 90 lbs
This felt terrible. No zip or pop to my legs. By the second run i was running on fumes, by the 4th run i was at a fast walk and stayed there. I was due for a bad Prowler day but this was terrible. 14 min total which is 2 min longer than i have ever done this. Definitely need to get some rest and get my body stretched out. So early to bed and probably a sauna session after Silver Back Saturday i think.
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