Training and recovery...

I love training.

But one of the most important parts of training is how you recover. 

Part of my recovery is having a sports massage at least once a week. 

My masseur is a guy called Alek and basically he puts me back together again at least once a week. 

It's invaluable. 

Little tweaks, tight muscles, scar tissue... little imbalances that seem to appear after hard workouts. 

He solves them for me. 

Over the years clients have asked me for the optimal formula for getting results. 

I say something along these lines:

Once a week. You are just slowing down the rate of getting worse.

Twice. Slow improvement. 

3 times. Good rate of improvement

3 times plus a massage... even better

4 times plus a massage I found was the optimal for me. Although I sometimes train 4-6x a week. I usually do this to get some kind of breakthrough reaction. 

The massage keeps me injury free and moving forwards. It's worth it's weight in gold. 

Today's workout:

0730

A1. Seated DB Shoulder press 22x10, 26x10, 26x10, 26x10
A2. Seated DB Shoulder press (40% drop strict) 18x12, 16x12, 16x12, 18x12 

A3. Standing Bicep curls (strict)  10x12, 10x12, 12x12, 12x12 

B1. Single arm lat raises 10x15, 16x10, 10x15, 12x15
B2. Alternating Db curls10x15, 16x10, 10x15, 12x15

C1. Front raises 10x10, 12x10, 12x10, 12x10

C2. Bent over Lateral raises 10x10, 12x10, 12x10, 12x10

C3. Hammer Curls 20x10, 20x10, 20x10, 22x10
C4. Hammer Curls(40% drop strict) 12x10, 12x10, 14x10, 14x10

The drop sets were surprisingly tough.

Then this afternoon I had my massage... total bliss.

Go try it.

Tomorrow is a big grinder day. Full of nastiness.