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Vibrating SMR

Romanian BB Deads
195lbs for 4x6 (1 min)

Romanian DB Deads
65lb DBs for 4x8 (1 min)

Hyperextensions
BW for 4x10 (1 min)

Standing OH BB Press
135lbs for 5x5 (1 min)

Leg Press
6 plates on each side for 5x5 (1 min)

Thrusters
30lb Dbs for 4x8 (1 min)

Cable Pressdowns

Unilateral HS Row
3 plates on each side for 4x6 (1 min)

Chins
BW for 4x8 (1 min)

Face pulls
105lbs for 3x12 (45 sec)

SMR

Fucked up my hand punching a bag while drunk and some tingling has returned so today is a light rehab day

Physical therapy

Romanian deads
185lbs for 4x6 (1 min)

Db squat
70lb dbs for 4x6...

Incline db press
100lb dbs for 5x5 (60+ sec)

Seated cable row, neutral
190lbs? for 4x6 (1 min)

Supinated cable cross overs
60lbs for 3x8
Pronated " " "
Same weight for 3x8 (both 45 sec)

I fucking forgot to put this in....?

Yesterday
Reverse db lunges
55lb dbs for 5x5 (75 sec)

Eccentric Leg press
3 plates on each side for 4x8 i think (1 min)

Romanian db deads

Flat db press
95lb dbs for 4x6 (45 sec)

Decline bench
225lbs for 4x8 (45 sec; gave up after 5)

Supinated cable cross over
23lbs(hah!) for 2x10 (30 sec)

Pronated cable cross over

Chins
BW for 5x6 (1 min)

Neutral Chins
BW for 5x5 (45? sec)

Standing OH DB Press
60lb Dbs for 4x6 (45 sec)

DB Curl

Physical therapy

Leg press
5 plates on each side for 5x5 (1 min)

Reverse db lunges
45lb dbs for 4x6 (full recovery)


Kettlebell movements that were awful

SMR
Physical therapy

Trying the 5 3 1 thing...
Bench
275lbs for 5 reps (too heavy)
255lbs for 3x5 (75+ sec)

Face pulls
125lbs for 4x8 (30 sec)

Physical therapy

Wide pulldowns
210lbs for 5x5 (1 min)

Supinated lat pulldowns
165lbs for 4x8 (30nsec)

Cable pressdowns
85lbs for 4x8 (30 sec)

Physical therapy

Eccentric leg press
4 plates on each side for 4x6 (45 sec)

Short marching db lunges
30lb dbs for 2x20 total steps (full)

Physical therapy
Smr

Phy therapy

Unilateral flat db press
90lb db for 4x8 (75 sec)

Db row
90lb db for 4x8 (75 sec; strapped)

Close grip bench
135lbs for 3x10 (30 sec)

Floor press
110lb db for 4x6 (75 sec;left arm failed before very last rep)

Unilateral hs row
3 plates on each side for 4x6 (75 sec)

Some nerve flooring and kettlebell getups.

Smr...

Nerve flossing

Unilateral hs row
3 plates on each side for 4x6 (1 min; strapped)

Decline bench
245lbs for 4x6 (60-75 sec; failed after 4th?!)

Arms
Some core/kb/physical therapy

Physical therapy


Standing oh db press
50lb dbs for 4x8 (full? Last set was 10)

Weighted chins
35lbs for 4x6 (full?; FPs)

Physical therapy

Physical Therapy with new band

Step Ups
40lb DBs for 5x5

Eccentric Leg Press
5 plates on each side for 5x5

Single leg get ups
BW for 4x10

Physical therapy
SMR

Tried some decline db press....nahhhh

Decline bench
Reps of 3 up to 295lbs
255lbs for 6x3 (75 sec)

Unilateral decline db press

Physical therapy

Leg press
4 plates on each side for 4x8 (eccentric;60-75 sec)

Step ups
35lb dbs for 4x8 (full)

Single legged getups
BW for 4x10 (christ)

Physical therapy until my band snapped

Unilateral HS Row
3 plates + 25lbs for 3x8 (~75 sec)

Unilateral Flat DB Press
85lb DB for 3x8 (75 sec)

Spider Row
2 plates for 4x8 (1 min)

Physical therapy

Seated oh db press
65lb dbs for 3x10 (1 min)

Lat pulldowns
165lbs for 3x10

Single leg getups
Side crab walks?

Phy therapy

Floor press
95lb db for 5x6 (75 sec)

Decline bench
225lbs for 8,8,7,6 (60-full)

Face pulls
125lbs for 5x8 (45 sec)

Ok it looks i did something to my back again, coupled with my surgery, its feasible that i came back too soon.

Ive been limping bad and the pain i feel is definitely sciatica. That cant be from my...

Eccentrics!

Some mobility work cuz my left leg, the one from the bone graph, that aint doing good.

Leg Press
4plates on each side for 4x6 (75-90 sec)

Goblet DB Squat
70lb DB for 4x6 (75...

Flat DB press
90lb DBs for 3x8 (75+ sec)

DB Row
90lb DB for 3x8 (75+ sec)

Unilateral Flat DB Press
70lb DB for 4x8 (1 min?)

Seated Row

Romanian BB Deads
225lbs for 6x3 (60+ sec)

Leg Press
3 plates on each side for 5x8 (1 min?; last set was 10 reps)

Goblet KB Squats 3x8
~ss~
Romanian deads 3x8
20kg KB

God dammit....

Sumo deads
225lbs for 5, then 1

Romanian db deads
70lb dbs for 6x5 (<90 sec)

Reverse hypers
~ss~

Flat DB press
95lb DBs for 4x6 (75+ sec; last set had 8 reps)

Spider Row, neutral(?) and strapped
3 plates for 4x6 (full)

Incline DB Curl
30lb dbs for 8, 8, 5 RP 2 (1 min)

DB Skull crusher

Squats
185lbs for 6x3 (60+ sec)

Leg press
3 plates on each side for 5x5 (1 min)

Leg extensions
60lbs in each side for 4x8 (45 sec)

Seated oh db press
70lb dbs for 4x6

Lat pulldowns
180lbs for 4x6

Triceps x 2
Biceps x 2

Everything was 75 sec