12 Jan 2015- This is shaping up to be the Year of Personal Challenge...

12 Jan 
1130 hrs

So it is the 12th day of the year and I have more challenge in my personal life. Just have to try and stay focused on the things in my life that I can control and hone them with as much precision as I can. I don't ever feel life is out to get me or any bullshit like that. Life just is, you deal with it, then move on. The Challenges we have in life are simply opportunities to show or mettle.

GHR 3 x 11
Banded Side Step 2 x 20
Fast Paced Warm up to get the heart rate up. Worked these in between the first few sets of squats. Breathing hard and focusing the mind on the task at hand.

Head Harness (Done throughout) 6 x 20 x 35 lbs

SSB Box Squat
1 x 21 x Bar
2 x 11 x Bar (Black band around knees)
1 x 11 x 140 (Black band around knees)
1 x 5 x 175
1 x 5 x 210
1 x 5 x 230 (Belt On)
1 x 5 x 260
1 x 5 x 295
Everything was rocking and rolling throughout. 260 was super fast. 295 I could feel my energy wane and my speed fell off rapidly. Warming up the first few sets by using the band seems to be the ticket for my squat movement and my hip in general. Working the Head Harness in between various sets of Squats and Good Mornings with the SSB Bar proved to create another great session for my upper back and neck.

5 x 9 x 230
I thought I was running out of gas so instead of sets of 11 i shortened it to sets of 9. It was the weird mental break I was able to use to keep grinding. Break time was 45 sec to 1 min.

SSB Good Mornings 5 x 11 x 20 lbs
I continue to add 10 lbs a week  to these. They felt super solid today. No irritation to the hip and I got my low back to stretch /tighten and then contract hard. 1 min rest

Weighted Abs 3 x 20 x 85 lbs
First set went well got solid ab contractions. Second set after 2 reps everything went into Spasm. It was awesome. Third set was similar to the second set. I balanced between trying to contract and not cause a spasm. MORE SALT in diet.

Chuck V Back Ext 
1 x 13 x 5 Kg Med Ball & Black EFS Mini Band
2 x 11 x 5 Kg Med Ball & Black EFS Mini Band
Last set of these I did 5 additional reps sans Band & Med Ball, talk about super contraction. I usually do these with a red band which today I took out of my bag for some odd reason. So I made do with the Black Band.

Keep Moving Forward, Keep Getting Stronger