21 Dec 2014 - Day 3 Trap-MASS & Winter Solstice

21 Dec
1020 hrs
Another short session today. 200 more reps of Trap work and some other stuff to round out the session.

Horizontal Shrugs (Medium Grip)
1 x 20 x 45 lbs
10 x 20 x 95 lbs
About 1 min or less between sets. Just set a quick pace for both the reps and the session in general. I chalked up and just got the work done. Very solid pump, I could barely look up when I was done.
Rear Delt Destroyer
1 x 57 /63 /20 x 60 /25 /15 lbs
More Upper back and Rear Delt Pump.

Straight Bar Pull Downs (1 min work /1 min rest)
1 x 42 x 40 lbs
1 x 42 x 50 lbs
Blood flow right into Inner Tricep Head right at the Elbow.

Med Ball Sit Ups 2 x 15 x 5 Kg Med Ball
These felt Okay but not fantastic. Maybe once every three weeks. Did not feel entirely Hip friendly even with the short range of motion.
45 Deg Back Ext 1 x 20, 17
45 Deg Side Bend Holds 1 x 20 sec (L /R)
Low Back is improving daily. The Back Extensions were slow and controlled a little surprised I hit 20 reps on the first set. Side Bends felt like an solid engagement of the Obliques. I did out my hands up in a "Touchdown" manner to add a little extra stress onto the Obliques.

Notes:
- For a Gym that is mostly empty the amount of characters has been a little higher than normal the past few days. Some are worth mentioning others not so much. It has made being in the weight room more interesting. I am sure (not that I give a frack) what people when they see me; chalk dust, hoodies, toque (beanie for my American friends), Keeping to myself and looking generally unfriendly because most of the time I am working through whatever demons are eating at me that day. Cleansing my mind for the rest of the day. A better, safer and more productive way to release things.
- As I was starting today a guy came in wearing the prettiest track suit I have ever seen. I really cannot say if he was there before me. But he did one set on the T-Bar row machine and then left. Not sure what was going on. Maybe he was afraid of sweating in his track suit. It was silk covered in some sweet looking gangster design. Made by EliteMMA Gear. Just so strange.

Keep Moving Forward, Keep Getting Strong(er)