18 April 2015 - 3 days of short but intense

16 April
0602 hrs

AirDyne
Warm Up: 3 min Avg Pace 11 miles /hr
17 min Pace 13.7-14.3 miles /hr
Total Distance:4.8 Miles
122 Calories

This was definitely feeling smoother. I am finding a decent Tempo pace as well as parameters to figure out and follow to keep myself honest. This also gives me a chance to know whether or not I am improving or being lazy.

17 April
0552 hrs

Banded KB Swings (w/Mini EFS Band)
Alternate between 70 lbs KB & 53 lbs KB 30 sec Rest
6 x 30 sec x 70 lbs
6 x 30 sec x 53 lbs
Working the movement pattern of the Swings and a little conditioning at the same time. Next week is test week for Swings. This scenario of rotating up and down in weight after each rest period allowed me to stress my grip and low back without burning them out.

GHR 3 x 5 x Monster Mini EFS Band
Face Pulls 1 x 110 reps x Mini EFS Band
Chin Ups 1 x 3 

Just like every Friday, fast pace. Lots of sweating. Lots of breathing hard making the heart feels like it will burst, if I don't pass out first. Lol. Tried one set of Chin Ups to see how things are coming along. The Movement was weak and short on endurance but at least no tenderness or pain. So progress.

18 April
0915 hrs

Fat Man Pull Ups (Football Bar /feet elevated 10") 10 x 10 reps
Incline Push Ups (Football bar /45 Deg) 5 x 15 reps
Using the push ups to work my upper back and keep my shoulder blades moving. Using the football bar as I discovered last week seems to not irritate things and help engage my lats better.
Football Bar 1 x 100 x 65 (bar weighs 45 lbs)
Upright Rows (wide -medium -close grip) 
1 x 5-5-5- x Bar
4 x 5-5-5- x 95
Yoke work, plain and simple.
Rope Curls 3 x 21 x 110
End of Rope Curls 2 x 21 x 40 lbs
EZ Bar Face Curl 2 x 21 x 40
EZ Bar OH Tricep Ext 
1 x 21 x 40
1 x 21 x 60
1 x 21 x 70

Saturday morning work. Nothing too strenuous. Suns Out Guns Out. Made a point of keep my shoulders square during all the variety of Cable curls. Sat in the sauna for at least 40 min. Tomorrow is Squat and heavy prowler. Food and early to bed.

Keep Moving Forward, Keep Getting Strong(er)