09 April 2015 - Putting socks on...the toughest part of my day.

09 April
0550 hrs

Putting on my socks first thing in the morning really is the worst part of my day. It is one of the only movements that directly pisses off my hip and I have to do it daily. So my life is pretty fucking awesome because that is not much to complain about at all.

Warm Up: 
(Super Set)
Chest Supported Rear Delt Laterals 4 x 21 x 30 lbs
Band Pull-A-parts 4 x 26 x Mini EFS Band

Incline Bench 
2 x 10 x Bar
1 x 5 x 70
1 x 5 x 85
1 x 5 x 105
1 x 5 x 135 (I could not be bothered to load 130lbs went w/2x45's instead)
1 x 3 x 145
1 x 7 x 160
Last set felt better, 6 reps with a 3ct pause and the very last rep took about 10 sec intentionally.  The control and tightness is still not 100% but coming every session. Encouraging indeed.
Db Fly (slight incline bench) 2 x 17 x 15 lbs
Blood flow and build those pecs.

I think this show is beyond awesome. 

Wide Grip Pull Downs 3 x 7 x 200
Single Arm Pulldowns 3 x 9 x 55 lbs (no rest just left then right and then left again)
Lats /Arm pit is coming along. I am able do this exercise through multiple ROM's with much less irritation. Things are feeling strong(er) as a result.
Wide V Bar Press downs (2 min Rest /AMRAP Sets)
1 x 27 x 130
2 x 21 x 130
For this I squared my shoulders back hard and held them there. When they started to drift /fatigue, set was over
Wide Bar Row Standing (to chin) 4 x 21 x 80

Rear Rotator Exercise 2 x 21 x 10 lbs
YTW 1 x 60 x 5lbs
I simply rotated through the movements 10 reps at a time, no rest. Finished up with some extra top end "pulsing" to make things burn and pump up even more.


Not much else to say. In early, got the work done and out. Early to bed. I have 2 sessions planned for tomorrow as well as Saturday and Sunday. Recovery session EnGAGE!

Keep Moving Forward, Keep Getting Strong(er)