03 Feb 2015- The world is a f*cked up place and some people just need a Killing....

03 Feb
0610 hrs
Other shit in the world and in the news has really set me off. Tomorrow is going to be an interesting day when the sun comes up.

Chest Supported Rear Delt Rows  3 x 20 x 30 lbs
Bench 
1 x 21 x Bar
1 x 5 x 85
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
All Reps done as fast and explosive of the chest.
Neck Crunch (done from start to finish) 5 x 25 x 25 lbs

Moons Out, Goons Out.

KB Bench 
1 x 2min x 35 lbs
1 x 1 min x 35 lbs dropped weight to 1 x 1 min x 25 lbs
This happened very organically. The plan said 2 sets with 40 lbs. I could not find the second 40 lbs DB. Switched to KB's. I will drop the weight to 20 lbs next week and keep it in rotation for the next 3 weeks. Using the KB's will reinforce the grip I need for bench, stress my deltoids in a new (beneficial) movement pattern, and after 20 reps I could feel my upper back being challenged in a good way. 3 reasons to keep the movement for a few weeks. Reps i tried to do in a very metronome like fashion throughout. Steady and controlled.

May those in the fight against ISIS tonight be safe and Punish those who would commit further Evil

MTN Dog Rows
1 x 11 x 75
1 x 9 x 75
1 x 31 x 45 lbs
The bar is in a landmine "device". Gripping the end of the bar (super wide grip for my small girl hands). I slowed the tempo down slightly on these this week, especially in comparison to the Db Rows I had been doing. I think dropping to 60 lbs will be a solid weight for these. I want a rep range of 15-20.

Face Pulls 100 reps x Orange EFS Medium Band
OH Tricep Extension 100 x Orange EFS Medium Band
back and forth at a steady pace until the reps were completed in as fewest sets required. This is all about blood flow and pumpitude.

Keep Moving Forward, Keep Getting Strong(er)