13 Dec 2015 - Just the Weekend...and Physio notes

11 Dec 
1100 hrs

Physio Notes: 
My Lower back has been holding together (Knock on wood. Daily KB work maybe the reason? hmmm). So we continued to look /work on my shoulder. She tested the strength of the rotators. It is feeling solid, tight, and strong there is still a little work to go.
We went through the list of things I am doing for the Delts and overall shoulder health. We went over and I am adding in daily, focused, Internal and External work with a band. The ITWY's will continue daily as well, they are slowly closing the rhomboid and lower trap issue.
I mentioned my observation with the Bird dogs, that the contraction from Right Shoulder to Left glute is definitely harder to do firmly and to hold.
So my homework for the next few weeks is to work the Bird dogs, ITWY's and Banded Int /Ext rotator work. The TENs machine is continuing to be a vital part of my day to day.
We finished the appointment with some cupping on my delt /bicep tendon, and then she taped it up one more time to "train" my shoulder /mind as to where my shoulder should be resting.


Plate Raise /Band Pull-A-parts 3 x 15 x 25 lbs /EFS Pro Mini

Bench (TM=226 lbs) Work Sets:
1 x 5 x 150
1 x 5 x 170
1 x 5 x 190
3 x 5 x 145

Alternating Single Arm Cable Row 8 x 8 x 70 lbs
Finished the session with Rope Face Pulls,Banded Pull Downs, Palloff Press. I left physio and headed straight to the gym to train. The deal I made with myself is that I would go as long as it did not cause any pain post treatment. Overall things are feeling tight and my bench motion is feeling smooth and strong(er). All the reps were fast off the chest. I cut the down sets to 3 instead of the planned 5 as the tendon the physio had poked, prodded and pulled was starting to become sore. Everything else I did gave it no issues.

1800 hrs (Apt Gym)
Alt KB Swings 5 x 35 x 53 lbs
ITWY's 3 x 8 x 3 lbs
Bird Dogs (on Bosu) 1 x 2 x 15 sec hold
Bosu Sit Ups 2 x 13

12 Dec 
1749 hrs

Alt KB Swings 5 x 35 x 53 lbs
ITWY's 3 x 8 x 3 lbs
Bird Dogs 1 x 5 x 5 count
1 x 10 x 1 count
Internal Rotator 2 x 10 x green Thera band
External Rotator 2 x 10 x green Thera band

Work was busy so only the KB session today. Yesterday's session was a blistering pace and I was feeling the effects today, stiff, sore and tired. Basically in need of a lighter recovery session.

13 Dec
0855 hrs 

Back Extensions
1 x 10 x Bar
1 x 10 x 20 lbs
1 x 10 x 50
1 x 10 x 60
1 x 10 x 70
1 x 10 x 60
1 x 10 x 50
Rotated between these 2 exercises During Rest breaks:
TKE's 4 x 23 x EFS Pro Light band (orange)
Neck Crunch 4 x 20 x 25

Alternating KB Swings (done throughout the session) 5 x 35 x 44 lbs
Super set
Wide Bar Face pulls 4 x 21 x 90lbs
Bosu Sit Ups 5 x 11

Int /Ext Rotator Work 3 x 15 x green Thera Band
Lying Hip Extensions 2 x 20

I opted to do my daily KB work at my work gym today hence the lighter KB for this session.  The KB swings were a good compliment to the Back Ext.

Keep Moving Forward, Maintain your Fundamentals, Keep Getting Strong(er)