04 /05 April 2015 -Not sitting idle on the long weekend

04 April
1005 hrs

I am glad Alex fixed this meme for me. This is more how i feel about the lead the wolf pack meme. 

Warm Up (super setted) 
Rear Delt Rows 3 x 21 x 25 lbs
Band Pull-A-parts (Chest supported) 3 x 21 x Pro Mini EFS Band

Floor Press
1 x 21 x Bar
1 x 5 x 75
1 x 5 x 95
1 x 5 x 115
1 x 5 x 140
1 x 3 x 160
1 x 2 x 180
things felt decent but not as solid as it has been the last few weeks. The 2 x 180 were both paused reps.
Lat Pulldowns (Wide V-Bar) 3 x 7 x 190 lbs
Single Arm Pull Downs
1 x 15 x 40 (L&R)
2 x 15 x 45 lbs (L&R)
Between the lat pulldowns and the single arm pulldowns I can still feel my armpit /lat is not 100% but is still on its way back. I slowed the Single arm work right down, use a little rotation and really try to stretch things out.

Tricep Rope Pull Downs (1 min work /rest)
1 x 55 x 60 lbs
1 x 45 x 60
1 x 45 x 60
Rear Delt Rows Standing (Wide Bar to Chin) (30 sec rest)
4 x 21 x 70 lbs (slow, controlled, hold for a contraction at apex of movement)
Rear Delt Destroyers
1 x 60,70,25 x 60lbs,25lbs,10lbs
YTW 1 x LOTS x 2.5
I really did not count the reps. I simply did 3-5 reps one way then switched and kept going and going.
Seated Rotator Activation 
1 x 20 x 5
1 x 20 x 10
Something new, figuring out the most effective weight.

1940 hrs
Late Evening session but still feeling strong and energetic.
Step Mill (w/Weight Vest)
20 min /95 Flights /215 Cal
First 3 minutes I ascended at Lvl 10. From there I did intervals of 20 sec High and 40 sec Low. The Low was standard throughout at Lvl 8. The High increased every 5 min 12 to 13 to 14. The Final minute I increased to Lvl 15 and every 20 sec I dropped a Lvl. I was pretty smoked by the end of this. My Legs felt decent but my heart and Lungs wanted to slow down.
TKE's 2 x 21 x Pro Lite EFS Band
TRX Rollouts 2 x 11
Singe Leg Bridge 1 x 21

Something lost in translation perhaps?

05 April 
1150 hrs
Some much needed extra sleep. Actually I slept in. Ate a decent Bfast, then went for an hour nap before heading out to train.
Sled Drags (using Blast Straps)
2 x 90 m x 90 (90m Backwards /90m Forwards repeat)
2 x 90 m x 140 lbs
2 x 90 m x 90
Back Ext & GHR 3 x 7 x bodyweight

This was kicking my ass and I felt tired so I decided to shut things down after 20 min. Go home, eat, recover and prepare for the following day's sessions. So listening to my body does actually become an effective training method if you are not just being lazy. I have kept my calories up and I made sure to sleep so feeling draggy and having simple things complete gas me is a sign to gear down a little. So as I said more tomorrow I have to be ready for.

Keep Moving Forward, Keep Getting Strong(er)