Tuesday, November 29, 2011

Training - the last two days

Sunday - IT band work and mobility stuff

PVC rolling
Lunge Matrix (about 200 reps of various lunges)
Weighed Ab Wheel - 3 sets of 10 x 45

Monday -
Shrugs -
Dynamic - 225 x 5, 315 x 5,5  405 x 3, 500 x 3,3  550 x 3,3
Shrugs - 585 x 5, 635 x 5

Notes - Just wasted last night.  So tired I went negative in Call of Duty several times.  That rarely happens.  There are quite a few little bugs/colds/flu going around so I don't know if I feel run down from that or just need some rest.  Either way, I cut it all short and everything felt heavy.


  1. Hey Paul, how do you weighted ab wheel rollouts? I've seen Konstantinovs do them (like this http://youtu.be/M6B_rE2J3Iw ) but I can't imagine how you'd set up without a training partner putting them on your back. Thanks.

  2. Just like KK, yup. I have the wife put em on me.