20 Dec 2014- Trap-MASS day 2

20 Dec 
0940 hrs
So today was meant to be a quick, light, recovery session while still getting the Trap work done for day 2. The plan is to do what I can at the gym only and then over the days that the gym is closed I will do other exercises in my basement. That's right there will be feats of strength Christmas eve, Christmas day and Boxing day!

Football Bar Front Raise (wide grip) 10 sets x 20 reps x Bar
Oly Bar Curls (100 reps in minimal sets) 
1 x 30 x 65 lbs
2 x 25 x 65 lbs
1 x 27 x 65 lbs
Cat /Cows 2 x 10
Superman's 2 x 10
Bird Dogs 2 x 10
Angry Cobras 2 x 10
To keep things moving I performed the above stuff in between sets of Foot Ball Bar front raises. Which by set 10 of Wide Grip Front raise doing the reps strict was definitely a challenge. It did not seem to irritate my low back as long as I stayed super tight. So it became a Trap, Shoulder, and Abdominal exercise. Mixing things up from a different direction tomorrow.

Wide V-Bar Push Downs (Fat Gripz /1 min rest)
1 x 21 x 90 lbs
2 x 17 x 90 lbs
ITWY's 2 x 15 x 2.5 lbs
45 Deg Back Ext holds
1 x 45 sec
1 min rest
1 x 1 min

Gym notes /observances:
-first there was the dude on the oblique twisty machine slamming the stack. It was only about half the stack but he made sure to slam that stack on every rep.

-second there was the two dudes doing shrugs on the shrug machine. On the last 2 sets one dude kept offering encouragement to the other dude. Which sounds normal enough; except it was in a very soft and erotic tone. Kind of, no check that, it WAS creepy.

-I spent 30+ minutes in and out of the sauna and doing the Ice Cold shower trick again today. Thankfully I was leaving as the naked old dude was going in.

-low back is feel better, the muscles just feel stiff now. the back extension holds felt very solid. I was able to engage all of my spinal erectors top to bottom which means things are getting back on track. I will try some slow reps tomorrow if I feel like I can handle it.

-I came home and moved spilt wood from the pile for over an hour (about 1 cord of wood) before I decided to call it quits. I took it slow and just plugged away at it. Still have about 2-3 cords of wood left to move.

Keep Moving Forward, Keep getting Strong(er)