Needed time from the bullshit. Will start updating again next week. Mending my back after fucking it up Monday squatting. 4.5 months out from my meet at Metroflex in Arlington.
My mindset lately in the below link. Moving to Arlington is a definite possibility come May.
http://beargodrape.blogspot.com/2012/07/thoughts-lately.html
5 minutes on bike
Dynamic stretching
Rotator cuff warm up
CG 3 Board - worked up to 235x10 for a bunch
Accessories
30 minutes rolling and stretching
Slapped on some Tiger Balm last night before going to bed. A better night sleep since Monday. Back felt pretty good this morning. About 80%. The more sets on bench, the better it felt though. Just a knot the size of a small cookie left to work out while at work. Back to work next week!
5 minutes on bike
Dynamic stretching
Rotator cuff warm up
Squats - worked up to 460x3 for a bunch
Thunder thigh domination
Abs
30 minutes rolling and stretching
Pretty good day with the back still being an issue. Both sides my TFL, medius, and minimus are all knotted up. Just pulling on the hips, and causing some back pain still. Will work them out eventually. Other then shitty fucking equipment that breaks at the gym. happy with the results.
5 minutes on bike
Dynamic stretching
Rotator cuff warm up
Bench - worked up to 300x4 paused for a bunch
Titty bounce activation
Upper back domination
Abs
30 minutes rolling and stretching
Not a bad day. Back is feeling better. Left arm gave me issues. Took 2 others besides me to get my elbow sleeves on. lol Gettin’ hooooooooooooge!
5 minutes on bike
Dynamic stretching
Rotator cuff warm up
Deathlifts - worked up to 470x2 for a bunch and very short rest
Upper back domination
Abs
30 minutes rolling and stretching
Back to work! A pretty good day. Back wasn’t 100%, so explosion off the ground wasn’t the greatest, but when is it? Who the fuck needs a lower back anyways? BTW, even on McDouble will fuck with your colon.
5 minutes on bike
Rotator cuff warm up
Dynamic stretching
CG 3 board - worked up to 240x10x5
Shit
30 minutes rolling and stretching
Breaded salmon - Eating out a chick with a yeast infection.
5 minutes on bike
Dynamic stretching
Rotator cuff warm up
Squats - worked up to 300x3x3
Accessories
Abs
30 minutes rolling and stretching
Deload. Yay… I really need to get to a doctor.
[quote]koubanator wrote:
Breaded salmon - Eating out a chick with a yeast infection.[/quote]
WHAAAAAAAT!!!
BTW I am very pleased you are posting again 
5 minutes on bike
Dynamic stretching
Rotator cuff warm up
Bench - worked up to 200x4x4
Accessories
Abs
30 minutes rolling and stretching
I’m trying to get my red wings.
5 minutes on bike
Dynamic stretching
Deathlifts - worked up to 300x1x6
Accessories
Abs
30 minutes rolling and stretching
Changed up the warm up and cool down some. Feel alot better overall. Granted this is deload, but I see the benefit in adding more dynamic work at the beginning, and more static stretches at the end. Back is about 100%. Just a very isolated pain at the erector/glute tie in area.
[quote]Spock81 wrote:
[quote]koubanator wrote:
Breaded salmon - Eating out a chick with a yeast infection.[/quote]
WHAAAAAAAT!!!
BTW I am very pleased you are posting again
[/quote]
Random thoughts while at work.
5 minutes on bike
Dynamic stretching
Rotator cuff warm up
CG 3 Board - worked up 155x10x3
Accessories
30 minutes rolling and stretching
Back to work next week. 4 months. Waiting for a call back from the PT I was told about. Might be able to get some relief and fix these issues.
Have you seen mobilitywod.com?
It looks pretty goofy (it’s affiliated with crossfit, of course it does…) but the stuff that I’ve tried from there works very, very well. And it’s free…
There’s 3 or 4 hundred videos, search for your problems and see what you get. Watch a bunch of them, try stuff out.
Been there many times. I have a 1 hour routine I do to keep my hips and shoulders somewhat happy a week. I need some hands on me now.
I see.
I saw what I assume is you on Josh Bryant’s site. Nice job!
Yes sir. Been training with him for a little over a year. Nothing but awesome the whole time.
5 minutes on bike
Dynamic stretching
Squats - worked up to 470x2 for a bunch
Lower back domination
Abs
30 minutes rolling and stretching
The squats felt better then sex when I got done. I wish I could show the climax of the last set, but my phone is retarded… Everything felt really smooth, and hit the groove every rep. Not once did I get forward. In a very euphoric mood.
5 minutes on bike
Dynamic stretching
Bench - worked up to 315x2 paused for a bunch
Titty bounce activation
Upper back domination
Abs
30 minutes rolling and stretching
Really good day. Elbow was throbbing the whole time, but was able to block out the pain. Knots worked from my tricep, to the brachioradialis. Just mashed my arm into the power rack to relieve some pain between sets. PT tomorrow!
5 minutes on bike
Dynamic stretching
Deathlifts - worked up to 495x2 for a bunch and somewhat short rest
Upper back annihilation
Abs
30 minutes rolling and stretching
Delirious as fuck after the pulls. Got a little talking to afterwards about my cussing and shit. Fuck 'em. Sorry you’re a bitch. After all the upper back work, I was done. Debated sliding on my ass down the stairs afterwards. lol Then in the shower, I got Equi-Block that was on my lower back on my nut sack. Pure cold water on the dick area. Good fucking day!
5 minutes on bike
Dynamic stretching
CG 3 Board - worked up to 255x12 for a couple
Accessories
30 minutes rolling and stretching
My endurance sucks… lol Feeling pretty good after the beat down from deathlifts yesterday. Time to rest up. I am now moving everything a day forward due to my new work schedule. Going to be taking a couple ice baths tomorrow. Also, instead of bringing tears to my eyes mashing my biceps/forearm, decided to give it a gentle caress with the foam roller. It worked actually. Guess I need a women’s touch sometimes.