Thanks for the comment.
yeah, I've been doing 5 or 6 reps for the step ups. I think Mike had me doing between 5 & 8. I generally do better with lower reps because I wear out quickly. As a side note, I don't know if I mentioned it before, but when I've been doing step ups & say 60*6, that's a 60lb DB in each hand.
I should be getting the cane Tuesday or Wednesday. I'll let you know what I think of it. It's worth noting that when I googled it, I found another, similar product (Body & Back Buddy) that got very good reviews on Amazon. The one I decided to buy got slightly better reviews, and its the name brand that the massage therapist suggested. Check out the Amazon reviews here:
http://www.amazon.com/Thera-Cane-JMA...owViewpoints=1
My legs were only slightly sore today, and I worked them over pretty good with hand held electric massager while watching the Vikings game, so they felt ready to do some more stuff today. I wasn't quite ready for DL day, so I did a core/KB swing/MB slam workout with some light pushing & pulling.
9/26
Typical rolling & dynamic warmups
blast strap rows
8, 10
blast strap pushups
12, 12
side plank cable rows
20 lb * 10, 30*10
tall kneeling cable push/pulls
25*12, 35*12
standing palloff presses
35*10, 45*10
pnfd2 - 25 lbs * 10 * 2
tall kneeling cable lift - 25lbs * 10 * 2
blast strap ab fallouts (handles 1" above floor, feet on on floor)
10, 10
flye eqi - 15 lbs * 60 sec
lat eqi - 15*45
KB swings
44*2, 62*2, 70*1
(walking on treadmill for 30 seconds at 2 mph between sets)
MB slams
15*5
(walking on treadmill for 30 seconds at 2 mph between sets)
KB swings
62*2, 70*2, 80*1
(walking on treadmill for 30 seconds at 2 mph between sets)
MB slams
15*5
(walking on treadmill for 30 seconds at 2 mph between sets)
uh, that was ****ing hard. 3 hours since working out my glutes & hamstrings are screaming. Part of that is probably DOMS from the stuff I did yesterday. I had planned to DL tomorrow, but I might have to put that on hold now
Since that massage, I feel like I have significantly more mobility in my hips. I need to keep on top of the soft tissue work. Its paying dividends, but I still have a ways to go.