1830 hrs
Rack Pull
2 x 5 x 135
1 x 5 x 225
Shrugs
4 x 5 x 225
Double Kb High Pull/Cleans/Swings 3 x 5 (ea) x 16 kg
Single Arm KB Swing
L to R 1 x 15,10,5 x 60 lbs (no rest)
Low back felt solid but very stiff from the Physio work earlier in the week.
Finished with 3 different Rows, Pull Ups, and Bird Dogs.
2 Sept
Bird Dogs, McGill Situps though out the day. Transition day from evening to night shift. Lots of sleep.
3 Sept
0200hrs
Low Back still felt solid but stiff, same as 36 hrs before.
Plate Carrier Worn (20lbs) Giant Set of the Following:
Power Clean 6 x 3 x 95
Fat man Pull ups 6 x 6
Push Ups 6 x 6
Bench Squat 6 x 6
Kb Swing 6 x 6 x 60 lbs
Then Moved Onto
Pull ups 3 x 2
Plate Carrier OFF
Finished up with Double KB work, OH Rope Ext, Ed Coan Obliques, and Side Plank.
4 Sept
0150 hrs
High Pull - 9 sets working up to 2 x 3 x 205
Shrugs - top sets 2 x 20 x 275
**Pull Ups 3 x 3**
** (This is the absolute best my Pull Ups have felt in ages, I was actually stopping at 3 reps. A very exciting, positive sign of how my upper back is coming back around. )**
I know I have bitched about it already but my Low back was still F'n Stiff and sore still. Now this is the best my vertebrate alignment has felt in ages but the muscles are readjusting. Physio did a real number on it. In a good way. A side effect though is my hip is starting to be sore, achy.Time for an increase in Glute work.
Finished with Mach Rear Delt work, Face Pulls, YTW's, Airplanes, McGill Big 3.
1830 hrs
Alternated between
Reverse Sled Drags 6 x 20 m x 50 lbs
Farmer's Walk 6 x 20 m x 70lbs
GHR 1 x 21 x Bdywght
Back Extension 1 x 10 x Bdywght
Nice easy recovery session to sweat and stretch out my hip after spending 2+ hrs driving home. 10 min in the sauna stretching out as well post trg. I felt like dog shit after the last midnight shift,
5 Sept
0850 hrs
Got on the Stair Mill, then 5 Min in I shut the session down.
It was just one of those days. From the moment I put the Weighted Vest on I could feel my hip socket was not having a good day. I was awake multiple times the night before because of my hip. It just was not comfortable. I think it was probably the humidity.
Spent the rest of the day relaxing on the couch, relaxing in the sun and eating food. Back at it tomorrow. On the Upside my low back feels great.
6 Sept
1225 hrs
Did not want to Bench again on a Monday again. I also know I will be in the same facility for the next 3 Sundays. So deciding to go with Incline bench.
Incline Bench
20 lbs jumps starting at 95 lbs
Last set 1 x 3 x 195 (pretty sure this is a GYM PR)
Superset (fast, controlled, not sloppy, tempo for reps)
Incline Bench 5 x 10 x 100 lbs
CSR 5 x 10 x 100 lbs
Superset
Face Pulls 3 x 20 x 90
Chest Supported Rear Delt Lateral
1 x 10 x 20 lbs
1 x 5, 10 x 20, 10 lbs
1 x 5, 10 x 20, 10 lbs
7 Sept
The Pool in my apartment building is 4ft 2", so Chest high. Decided to give this a try for a change of pace.
Run /Paddle Board Kick x 20 min
Just stretching out and moving after driving back. Plain and simple.
8 Sept -
Slept like trash. Mcgill Big 3. Pretty much a quiet day except for this:
**Got a Phone call from the Surgeon's office (I called them first on my lunch hour). I meet with the surgeon Tuesday next week. So progress. Excitement. I will have new answers for the first time since December 2014. **
9 Sept
0510 hrs
Treadmill w/ 20lbs Plate Carrier x 45 min x Lvl 3 x Incline 3.5
1145 hrs
SLDL 3 x 10 x 95
High Pull worked up to 6 x 3 x 165
Also did Band Pull-a-parts, Vbar Pull down, Straight Bar Tricep Pull Downs, V-Bar Rows
1735 hrs
Treadmill - 20 lbs Plate Carrier x 45 min x Lvl 3 x Incline 3.5
10 Sept
1140 hrs
Wide Grip SLDL 2 x 10 x 135
Worked on keeping lats, Spinal erectors, and Obliques tight.
Wide Bar Seated Cable Rows (worked from super wide to narrow) 4 x 10 x 105
Superset
Seated Cable Rows (Shoulder width) 3 x 10 x 120
Cable Side Laterals (middle delt) 3 x 10 x 20 lbs
Superset
Med Grip Face Pull 3 x 20 x 80 lbs (almost pure trap contraction)
Db Side Laterals 3 x 15 x 20 lbs (kept the tension on the middle delts)
Ed Coan Obliques 2 x 10 count x 115 lbs
ITW's 2 x 15 x 5 lbs
Another sweat fest. Finished up with Banded side and front steps. Then some lying Glute work. Hip feels great after this.
1600 hrs
Treadmill w/ 20 lbs Plate Carrier 45 min x Lvl 3 x Incline 3
Working off the fatigue of sitting in front of a computer all day.
Now for some Taco's.
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| Keep Moving Forward. Keep getting Strong(er) |
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