0840 hrs
So First thing at 0730 hrs I had to give blood in a fasted state. So I did not expect a crazy session today especially after having a week out of the weight room. Dose of Caffeine, a protein shake and then some Christmas Rice Krispies Squares made me feel more than ready to go. The usual BCAA's to trick me to drink more fluids and get some peri-workout nutrition helped as well.
Dynamic Bench (Double orange bands & Weight)
1 x 20 x Bar (no bands)
1 x 3 x Bar (Bands on)
1 x 3 x 65
1 x 3 x 85
6 x 3 x 105
2 x 2 x 105
Pull Ups 10 x 6 reps (29 min total time)
The object today was speed and not irritate my back. The most dangerous part of today's session was moving the Db's from the rack to the bench to set up the bands. Everything felt tight and fast. Pull ups between sets. Time limit for the Pull ups was again 30 min. With everything being offset and missing last week's Pull Up session I cut the Pull Ups in half this week. It proved to be a good move. I will work the Pull Ups back up from here week by week.
EFS Strap Face Pulls 3 x 20 x 60 lbs
Superset with EFS Strap Pushdowns
1 x 19 x 60
1 x 14 x 60
1 x 13 x 60
One minute rest between supersets. Used the Pull down Machine for the tricep work so it is closer to straight weight. Then I carried on to finish off today's 1st session of Trap-MASS.
EFS Strap Face Pulls 7 x 20 x 60
One minute rest or less for the remainder of the sets. Massively pumped traps and Cannonball Delts after this. I finished up with about 30 min in and out of the sauna. There is a cold shower so it is a contrast session to assist recovery.
Low back was stiff and achy but definitely improving. Tomorrow will be day 2 of Trap-MASS. As well as prehab exercises to keep my transverse abdominals and erectors tight. I will also move some fire wood as tolerated for some active recovery.
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