1240 hrs
Weather was bad so I slept in a little, had a big Bfast of Eggs and Bacon then made my way to work. So I pushed trg to lunchtime /afternoon.
GHR 3 x 7
Banded Side Step 2 x 20+ reps x Black EFS Band
Single Leg Bridge 2 x 20
RDL (Snatch Grip)
1 x 21 x Bar
1 x 5 x 90
1 x 5 x 115
1 x 5 x 140
1 x 5 x 170
1 x 3 x 195
1 x 1 x 220
5 x 10 x 150
Smooth and strong. Keeping upper back tight through out and keeping the abs involve which keeps the low back out of the movement as it should be. These are feeling a lot better than when I first started doing them a month or so ago
Shrugs
1 x 21 x 135
1 x 13 x 225
1 x 11 x 315
3 x 9 x 315
1 x 11 x 315
No rhyme or reason for the rep pattern. I do prefer sets of 9 with the Shrugs I guess. Grip with 225 is getting better. Still using straps and no belt with the 315.
Horizontal Shrugs (widest grip possible) 3 x 20 x 45 lbs
Did the horizontal shrug to see if i could open things a little bit in my shoulders and shoulder blades. I have been finding that doing shrugs is part of the contributor for the bicep tendon problems i am having. Getting this stuff figured out to stay healthy.
1740 hrs
A good friend was moving out of an apartment into his very first house. So I volunteered my strong back and weak mind for the task.
Banded Shoulder series 2 x 13 x Red EFS Bands
Scarecrows 2 x 13 x Red EFS Bands
OH Press
2 x 17 x Bar
1 x 5 x 60
1 x 5 x 75
1 x 5 x 90
1 x 5 x 110
1 x 3 x 125
1 x 1 x 140
1 x 17 x 110 (AMRAP - When i racked the bar my upper back started to cramp and spasm for a few seconds, great feeling)
Overall all sets felt smooth and strong. The pace was quick. I cycled between pull downs and OH Press with little to no rest. Similar to when I am doing Pull Ups. I was not running between the Pull down machine and the squat cage but i was not sauntering around either.
Medium Neutral Grip Pulldowns (total time 20 min)
1 x 5 x 195
9 x 5 x 205 (stacked it with the extra 5 lbs sliders)
So i will be switching to the other pull down session. All sets were smooth and strong. Full Range with an upper chest touch. This was worked out exactly what I wanted to finish the week. I did not want to do another full Pull Up session and this was the Lat /Pulling motion I needed. Managing work volume and the bicep Tendon. As I sit here and type this it was a good decision.
Wide Bar Rear Delt Rows 3 x 20 x 80
Wide V-Bar Pull Downs 3 x 17 x 80
ITWY's 2 x 11 x 5 lbs
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| Hoist the Jolly Roger, take the devil to the doorstep of those that will bring evil to our doorstep. |
Rope Hammer Curls (Drop set)
1 x 20,20,20,20,20 x 95,80,60,40,25
MASSIVE Bicep Pump from this. Again just changing things
Prowler 6 x 20 m x 90 lbs
First 3 repeats I only took 30 sec rest. Last 3 I extended it to 1 min. The idea was to keep my sprint speed up. On the last repeat my hip felt a little angry. I did some Bench hip extensions and single leg hip bridges and it seemed to reset things. I then went and sat in the sauna for 30 min.
01 Feb
1400 hrs
I took the dog for a 40 min walk out in the cold. I strapped on the snow shoes and trudged around while Mayor dog had a blast playing in the snow. I do want to get out for a walk on the river this week sometime. Lots of dead animal flesh in preparation for Squats tomorrow.
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| Keep Moving Forward, Keep Getting Strong(er) |
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