1015 hrs
Chest Supported Rear Delt Rows
1 x 20 x 20 lbs
1 x 20 x 25 lbs
1 x 20 x 30 lbs
1 x 20 x 35 lbs
Bench
1 x 50 x Bar
1 x 11 x 80 lbs
1 x 5 x 105
1 x 5 x 125
1 x 5 x 135
1 x 5 x 155
1 x 5 x 175
8 x 2 x 140 lbs
Experimented with a slightly different grip today. I read something about how to calculate your optimum Bench grip. Things did feel tighter, my shoulder did not bother me, I felt just as strong. The only down side was a bar speed. I will run it for the cycle and see how it goes.
Banded Face Pull 1 x 100 x Black EFS Mini Band
OH Tricep Extension (45 sec rest)
1 x 50 x Black EFS Mini Band
1 x 60 x Black EFS Mini Band
At this point I was running short on time. I will do some Db Rows tomorrow. As well as ITWY's. In the mean time this was an excellent Adhoc supplemental movement idea. Solid pump and seemed to pull everything back and into place in my upper back. My upper back has been off because of the 10 day lay off. Getting the proper ROM through my Scapula and rotators has always been an on going challenge for me.
14 Jan
0555 hrs
I had plans of swimming at lunch so I did not want to burn myself to hard. I had demons that needed addressing and I had to cover some stuff missed from the previous morning. The Rows I used 25 lbs plates to extend the ROM. I also made sure to pull HARD and contract HARD into the bottom of the bench. Shrugs = more YOKE. ITWY's = healthy shoulders.
Chest supported Barbell Rows (Took a bench and inclined it on a stool)
1 x 15 x Bar
1 x 15 x 95
1 x 15 x 145
1 x 7 x 195
1 x 5 x 195
2 x 15 x 145
Shrugs
1 x 15 x 95
1 x 20 x 185
1 x 5 x 275
2 x 15 x 275 (straps)
ITWY's 2 x 15 x 5 lbs
1159 hrs
Alternating Swim (1 Lap flutter board /1 Lap Front Crawl) w/ Fins
20 min at increasing intensity.
There was no debating or negotiating in my head. I feel into a zone and swam hard. Avg 40-50 sec Laps. I finished with 2 x Laps Front Crawl at an all out pace. When it was over I had to stop and hold the side of the pool for a few minutes, felt a little dizzy. I needed this.
15 Jan
0600 hrs
RDL (TM =230 lbs)
1 x 24 x Bar
1 x 5 x 90
1 x 5 x 115
1 x 5 x 140
1 x 5 x 150
1 x 5 x 170
1 x 5 x 195
This was very smooth. Not as tight as normal but the weight felt easy and with solid reps. I used beginner plate math (ie maximum number of plates you can use at almost every weight) because the field house area I was working in was full of University students from an organized PT class. They are in a get fit to pass the PT test class. Most of them have never even exercised in their life. So when they are around I tend to hoard plates. They don't know better to ask first or any other gym etiquette. I also kept my toque (beanie) on and put my hood up. They keep a wide berth then.
GHR 6 x 7 reps
3 sets during warm up RDL Sets and 3 Sets during Shrugs.
SSB Box Squat
1 x 11 x Bar (all reps with EFS Red Band around Knees)
1 x 11 x 140
1 x 11 x 175
1 x 11 x 210
1 x 11 x 230 (5 breaths) + 5 reps (sans red bands)
Why Shrugs again? It is fucking Thursday. THROAT PUNCH THURSDAY
Shrugs
1 x 10 /10 /10 x Bar (3 grips)
1 x 10 /10 /10 x 135
2 x 13 x 225
1 x 13 x 225 (straps)
2 x 13 x 255 (straps)
225 felt too light when i put the straps on so I went up slightly
Side Plank 1 x 1 min (L&R ea)
Single Leg Hip Ext 1 x 20 (L&R ea)
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| Keep Getting Up, Keep Moving Forward, Keep Getting Strong(er) |
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