29 Jan 2015 - Finding the inner anger to turn things around

29 Jan
0600 hrs
I had a slight epiphany on the way to the gym. Actually the girl gave me a talking to the other night and it has started to sink in. Yeah I have been training. But I have been holding back a little. I have been feeling sorry for myself. Giving up before I even have the hip surgery. Well that is not me and never has been. Time to find the anger and the rage. I am scared. Of course I am. I am 38 and looking at hip surgery. A bunch of other minor shit has been acting up. I am feeling like time has caught up to me and I am out of time to do everything I wanted to do. Well I am going to keep trying until it is a for sure thing that I have to give all those other goals up for sure. In the mean time I will do what I have always done. What my grandfather taught me. Grow a bigger set of nuts and just get it done. Endure. Work through it. Pain and Fatigue has a way of making cowards out of us all. Sometimes we simply need to be reminded of who we are. Then it is a matter of just simply getting back in the fight.

Chest Supported Rear Delt Rows 2 x 40 x 20 lbs
Condensed Warm up to get things rolling. I will do this again next week with 30 lbs.
Bench
1 x 25 x Bar
1 x 11 x 80
1 x 5 x 100
1 x 5 x 120
1 x 5 x 150
1 x 3 x 170
1 x 1 x 190
6 x 3 x 140
The triples at the end moved very well today. I was angry, I was intense, I had everything locked in and the bar moved very fast.
With this new bench grip width it seems things have clicked for me really fast. Minimal shoulder issues. The single with 190 moved so fast my spotter was surprised when I did not do more reps. Following the plan and it is working. No reason to mess with it. Everything felt locked in and tight today. Using a little bit focused, intense, anger helped as well.
Neck Crunch 4 x 25 x 25 lbs
Done through out. It is Throat Punch Thursday after all.

Building Traps and a Neck like Wolverine. 

Db Row (no rest L to R repeat) 
4 x 11 x 85
1 x 7 x 85
I had only planned on doing 4 non-stop sets but "found the rage" and busted out one more set of seven. Next week I mix things up, thinking probably Med-Heavy Mountain Dog Rows. Doing these sets non stop with a semi heavy weight really dis-spells any early morning demons.

Towel Neck Extensions 1 x 13 x 25 lbs
When the Db rows were finished I went back in time a little. I took the towel I was using for neck crunches, strung it through the 25 lbs plate, bit the towel hard and did a set of Neck Extensions.

I don't look nearly as cool as Stevie P doing these. When I did them it looked more like a circus trick.
Superset
Face Pull (EFS Strap)
1 x 20 x 80
1 x 20 x 75
2 x 20 x 65
Tricep Pushdowns (EFS Strap)
1 x 11 x 80
1 x 11 x 75
2 x 11 x 65

ITWY 2 x 15 x 2.5 (multiple pauses /holds at top position throughout)

JL Plank 2 x 25 sec
Side Plank 2 x 25 sec (L&R)
Hip Ext (On bench) 1 x 25 (L&R)

Worked in some Prehab stuff because quite simply I have been neglecting it in the evenings so I will get it done while I still in the gym. I tried the Hip Extension on a bench today for extra ROM. It felt pretty good. Got the idea from a "fitness chick" they have way too many ideas on how to do glute work it seems.

Down but NEVER out of the Fight. 

1123 hrs 
Prowler
2 x 20 m x 180 (4 Plates)
2 x 20 m x 270 (6 Plates)
2 x 12 m x 360 (8 Plates)
2 x 12 m x 270 (6 Plates)
GHR 1 x 31 reps
Total session was about 20 min and rest was all less than 3 min between pushes or change in weight. Working some short conditioning in to the week. I decided I had to do at least one set of GHR before leaving. Mid set I decided to see what my GHR Max was. I stopped about 2 reps shy of absolute failure.

Keep Moving Forward, Keep Getting Started