23 Nov 2015 - Finishing up the week

20 Nov 
0740 hrs

Hill Climber Elliptical 
Intervals 30 sec On x 1.5 min Off X 20 min
KB swings 8 x 8 x 53 (30 sec Rest)
Rolling Triceps 4 x 8 x 20 lbs
Chest Supported Db Shrugs 
1 x 11 x 20
1 x 11 x 30
1 x 11 x 40
1 x 11 x 50
1 x 11 x 45
1 x 11 x 40

Rest was to the Db Rack and back. A few sets were in between sets of tricep work. The angle i was using is what i have been looking for to stretch out my traps. Due to the side i sleep on I have had issues on and off with my right shoulder. This may be another piece of the puzzle.  I will keep working this movement on this same bench for a few weeks to see how things play out.

20 Nov 
1810 hrs

Plate Front Raise 1 x 50 x 25 lbs
Band Pull-a-parts 1 x 30 x Red EFS Band
For the band pull-a-parts i put my spine right against the squat cage post. Seemed to give me a little more feed back to engage my mid back better.

Db Floor Press (30 sec Rest between all sets)
1 x 8 x 30
1 x 8 x 40
8 x 8 x 60
All reps as fast as possible while remaining tight through my upper back. Legs straight out not bent.

V-bar Rows 3 x 20 x 100
T-Bar Rows 3 x 15 x 75 (close, wide, med grips)

Completed throughout the session:
Head Harness 3 x 15 x 35 lb
Hip Ext 2 x 10 (L&R)
McGill Sit up 3 x 20
Supermans 3 x 10

Finished Up with:
Weighted Ab Pulldowns 
1 x 13 x 120
2 x 13 x 150
EFS Strap Pulldowns 3 x 13 x 140 lbs (30 sec rest)

21 Nov
1820 hrs

Scorpions 3 x 10
GHR 3 x 10
Back Ext
1 x 10 x Bar
3 x 10 x 50

With how things have gone with my back this week I am happy and thinking this went well. I capped it this week at three work sets instead of the planned 5 because I could tell things were starting to tire out.

Pull Up Hang 30 sec Hang x 2 reps

Finished up the session with Wide Bar Face Pulls, Rope Curls, Superman's, Bosu Crunch, Banded Side /Front step, Side Plank's, Bird Dog's, Lying Hip Extensions, and lasty a little bit of power breathing. Something else I know helps with Heart Burn and feels good through the abs when they are stiff and sore.

"Control your Breath and you control your Fear." -Rickson Gracie.

22 Nov
1805 hrs

Shrugs (30 sec rest)
1 x 21 x 135
8 x 8 x 225
Upright Rows (30 Sec rest) 8 x 8 x 135

Plate Raise 100 reps x 25 lbs (in as few sets as Possible)
Band Pull-A-Parts 75 reps x Red band (similar to EFS Pro Mini/ As few sets as Possible)
I used the squat cage upright again for the band pull-a-parts. My Shoulders were super pumped after the plate raises.
Hammer Curls 
1 x 13 x 40
1 x 15 x 35
1 x 17 x 30
1 x 19 x 25 (Last Rep hold Contraction for 5-10 sec)
1 x 21 x 20 (Last rep hold Contraction for as long as possible 20+sec)
Single Leg Hip Bridge  2 x 20
Bird Dogs 2 x 12

Super Set 
Bosu Sit Ups 1 x 21
Bosu Plank 1 x 15+sec (wobble the board as much as possible, make the abs cramp quickly)
Plans had to change for this session the gym was out of bounds because of Basketball. So I adapted and did some simple trap work instead.

23 Nov 
1450 hrs

Stair Climber Elliptical (Plate Carrier ON)
Warm Up: 5 min x avg pace 5.5 - 5.8 /2 min rest
10 min x avg pace 5.5 - 5.8 /5 min rest
10 min x avg pace 5.5 - 5.8
Rolling Triceps 6 x 8 x 30 lbs
Chest Supported Db Shrugs 1 x 50 x 20 lbs
ITWY 1 x 11 x 3 lbs

Short Conditioning session in the apartment gym. Plate Carrier added that little bit extra. Good sweat session. Heart racing. Lungs Burning.

Keep Moving Forward, Keep Your Fundamentals, Keep Getting Strong(er)