0600 hrs
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| Go Bag. For. You know, "EMERGENCIES" |
A little bit of forced rest time this past weekend. I live on an island and the ferry was out for most of the weekend, at least while the gym was open. I got 12 hrs of sleep Saturday night which felt great. got some stretching in. I was not as stiff and messed up Monday Morning. I would still prefer to be active on the weekends though. With the weather getting nicer I do not think that will be a problem as there is A lot of yard work to be done.
RDL
2 x 5 x 100
1 x 5 x 120
1 x 5 x 145
1 x 5 x 180
1 x 3 x 210
1 x 9 x 230
The only rest i got doing these was plate changes which the weight tree was behind the rack so 1min or less between all sets. I got all these sets completed in less than 9 min.
Rack Pulls
3 x 5 x 225
4 x 3 x 275
1 x 3 x 225
Grip, Trap and Ego work. Pulling from 1" above the knees. Keeping everything tight. This is the full extent of my Conventional Deadlift Range of motion.
45 Deg Hyper Deads (2 finger /thumb grip) 3 x 13 x 85
Still liking this exercise A LOT.
Seated Calf Raise 2 x 45 x 45 lbs
Chest Supported Rows 4 x 9 x 95 lbs
Horizontal Shrugs (Close, Middle, Wide Handles)
1 x 10,10,10 x 50
1 x 11,11,11 x 50
Worked out my lat /shoulder a little afterwards. The Finishing back work seems to really put blood in the affected area so I was trying to work the muscle while it was warm.
14 April
0555 hrs
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| Motivational words and Pics of drunks. So Inspiring |
Stair Climber w/Weight Vest
Calories 227
Flights 101
Time 20 mn
Breakdown - 2min x Lvl 10/ 5 min Lvl 12 x 20sec -Lvl 10 x 40sec /6 min Lvl 13 x 20sec -Lvl 10 x 40 sec /5 min Lvl 14 x 20 sec -Lvl 10 x 40 sec /Last minute 10 sec ea at Lvl 14 to 10 then back to Lvl 14 for last 10 sec.
Yeah that looks really convoluted but it makes sense to me for later if I need to reference it. It comes down to this. My body is adjusting and I am getting faster on the Stair Climber. This sucked hard but I am recovering enough during the 40 Sec that I am not "crapping out" at the 15 min mark.
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| This Answer could not be more correct. |
OH Tricep Ext w/Weight Vest 2 x 21 x 100 lbs
Dicenzo Rows (Rope) w/Weight Vest 2 x 21 x 50 lbs
I did some quick rows and a few other exercises briefly with the TRX nothing major. Just experimenting. I had already taken the weight vest off at this point.
I finished up with the Lax ball work on my upper back, Lats and armpit. No major break through's but it does feel better a little every day. Trying also Handstands to stimulate things in a different plane of stress /movement.
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| Keep Moving Forward, Keep Getting Strong(er) |
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