11APR13 SP LD DL
Complex 1 (3x)
BR Dyn. Pull Through: x6 // HYx6, EHx6x2
BR HF Stretch: x5/leg // MDx5, HYx5x2
Keg Style MB Throw: x5 // 30x5x3
1 Leg Calf Drops: x5 // 80x5x3
DE Deads: 6x2@198# (Mild RC Pain)
Reactive BB Bridge: 3x3 // 132x3x3
Concentric GM: 5x3 // 110x3, 132x3, 154x3, 176x3, 198x3
Complex 2
BR Hip Ext: x10 // HYx10x3
Prone Bridge KB Switch: x10 // 18#x10x3
Get-Ups: x3 // 35#x3x2 (RC pain)
BR Monster Walk: x24 // MINIx24x3
12APR13 SP LD BP
Complex 1
MB Chest Pass: x6 // 12#x6x3
Dep. Scap. Pulldown: x8 // MDx8, HYx8x3
OH MB Throw: x6 // 6#x6x3
T-Spine Ext. -- Lat Stretch: x5 // x5x3
DE BP- 6x2@132 (alternated between three grips on first three sets, then did the most comfortable for my RC on the last 3)
Reactive Supine Row: 5x3 // BWx3, +20-25#x3x2 (RC PAIN)
Inc. DB Press: x20sec, 7% fatigue // 45#x14x3
Complex 2
Con. Only Pullups: BWx6x3
SB Pike: BWx10, N/A, N/A
Mod. Face Pulls: N/A
Prone Bridge w/ hyper: BWx6, N/A
Lying Tri Ext. : 35xF (Shoulder gave out), 15#x8 (RC PAIN), 5#x8x2
Wow, put on some IcyHot before heading to the gym and felt all right, but about halfway through (started during the BP) my RC was screaming at me between sets. Definitely going to have to take it easy for a little while. Had a mild discomfort at the top of the DL yesterday, will post up some of the vids after they upload to YouTube.
Gonna alternate ice/heat with the shoulder tonight.
Got a jump tomorrow morning (lame), going to the track for some sprints afterwards. Headed to the PA on Monday to have my shoulder looked at (although I know they won't do anything about it), I figure I'll be able to get a little time to rehab it on my own. Figure I'll have them check this knee out while I'm there.