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Lets see what this muscle can do..

IML Gear Cream!
Standing oh bb press
155lbs for 6x4 (1 min)

Weighted NEUTRAL chins
25lbs for 4x6 (1 min)

Chins
BW for 4x8,8,7, 5 (45 sec; i did 8 each set, but used RPs on the struggled ones)

1 kettlebell circuit


I wanted to lift heavy shit today but my back just makes me too nervous! Ugh.
I am pleased with the pulls because ive not done any weighted neutrals in a long time.
 
Sumo deads
245lbs for 8x3 (30 sec)

2 kettlebell circuits

Stretched


Kinda didnt want to come today but i wanted to look at pussy, so here I was..

I didnt have confidence in my back, not cuz it hurt, but because of the upcoming day. I need it.
 
Seated oh db press
95lb dbs for 4x6 (1 min+)

Standing oh neutral db press
50lb dbs for 4x8 (45 sec)

Supinated lat pulldowns
195lbs for 4x6 (45 sec)

2 kettlebell circuits


Heaviest seated presses ive done in years. The neutrals, however, SUCKED.
They made me think i was spent, so i only did latpulldowns instead of pullups.
Elbow seems fine...right now.
 
Bench
275lbs for 5x5 (full)

Spider row
3 plates for 4x6 (1 min)

Weighted dips
2 plates for 5x6 (1 min)

Hiit
Stretched


Full means it under 2 min, i think.
Rows were strapped and no pain. Didnt push it but 3 plates didnt feel tough.
Dips, were hard, of which is why my kettlebells were dominantly windmills, with light sprints in between. I had hardly any rests.
Today is a workout after a shitty xanax day, so...not bad.
 
All were 30 sec, including

Weighted chins
45lbs for 8x3

Weighted neutral pullups
BW for 5x5

Standing oh bb press
135lbs for 8x3 (last set was 6 reps)

1 kettlebell circuit


Great workout.
And i asked a girl for her number and....nope. ????
 
Spider row
4 plates for 5 shitty reps
3 plates + 35lbs for 4x5 (75 sec; strapped)

Flat db press
95lb dbs for 4x8 (75 sec)

Supinated cable row
165lbs for 4x8 (1 min)

1 kettlebell circuit


Im fucking wiped right now. I couldnt do more than i wanted AND the kettlebells that i did do were NOT explosive.
The spiders gotta go to 4 + 25lbs. I warmed up with it but i shouldve stayed with it. The rest of the sets were lousy form and over 75 sec.
 
Conventional Deads
245lbs for 5x5 (full recovery)

Romanian DB Deads
85lb DBs for 5x8 (1 min)

Each was strapped besides the 1st 2 sets of conventionals.

I got hurt at work and now I gotta watch my arm. However, it held up well, along with my back. Great day honestly.
 
IML Gear Cream!
Seated oh db press
90lb dbs for 3x8 (75 sec)

Standing oh bb press
135lbs for 8,8,8, 4 (1 min)

Supinated latpulldowns
180lbs for 4x8 (45 sec)


Day of the 8s, i suppose.
Some failures but im testing out my injured elbow. Hardly even noticed it.
 
Leg press
6 plates on each side for 4x8 (75 sec)

Marching db lunges
40lb dbs for 4x10 (full recovery)

1 kettlebell circuit


This may had been the most volume ive done in a while. I was not feeling good this morning and i couldnt get through another kb movement, or, i just didnt want to..
 
Spider row
3 plates + 25lbs for 5x5 (75 sec; strapped)

Decline bench
265lbs for 5x5 (75 sec?)

Supinated cable row
180lbs for 4x8 (1 min; strapped)

Kettlbell circuit

Theracane


Did the correct weight on the rows and it felt great. Kept things strapped today, even using the cushion for the declines but on the left hand. Think my wrists are sore.
 
Weighted chins
55lbs for 5x5 (60-75 sec)

Weighted neutrals
25lbs for 4x6 (1 min)

Standing oh db press
50lb dbs for 4x8 (<60 sec)

Dragonflags
Some arm shit


Both pulls were strapped and they were a struggle. The presses were easy and, hahah, i tried out some dragonflags to see if i can still do them. I can!
I curled and i tricep pressed.... Injured elbow did not like the presses.
 
Weighted dips
3 plates + 25lbs for 5
3 plates + 10lbs for 4x5 (1 min+)

Tbar rows
4 plates for 2x6
3 plates + 25lbs for 2x6 (75 sec)

Alternating flat db press
90lb dbs for 4x6 (45 sec)

Pronated cable row with odd fucking bar
145lbs for 4x8 (45 sec)

Kettlebell circuit


Tried some heavier things today but lost confidence. The dips wiped me the fuck out. Dammit, i want 4 plates!
The rows were good but again, i didnt trust my back. I recorded it and my back looked fine. Still...scared pussy.
The cable rows were done with this oddly shaped bar and it felt like a finger workout.
 
Seated oh db press
95lb dbs for 4x6 (75 sec)

Weighted wide pullups
25lbs for 4x6 (75 sec)

Standing oh bb press
135lbs for 3x8 (1 min)

1 kettlebell movement


I was WIPED today. It was that god damn covid test!
Glad to do pullups again with no pain. The seated presses were barely accomplished.
That maybe it for a while...surgery coming up.
 
First day back from oral surgery. Full recovery all day

Flat db press
90lb dbs for 3x8

Incline db press
70lb dbs for 10, 10, 10, 6

Neutral grip cable row
180lbs for 3x8

Supinated cable row
150lbs for 3x10


Holy shit, i was wiped. In still wiped!
 
IML Gear Cream!
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)


Getting better. Today i didnt forget my creatine, but i found out why ive been so spent in here. Surgeons told me yesterday that not only am i still healing, but i lost a liter of blood in surgery.

Jesus christ, thats why!
 
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
30lb dbs for 8 reps
35lbs for 3x8 (1 min; last set was 10 reps)


Today was hard again. Christ, by the time I get to the isolations, a time when Id be doing more compounds, this is where it takes forever to recover. Ugh. Day by day.
 
God dammit....

Sumo deads
225lbs for 5, then 1

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

Reverse hypers
~ss~
Single legged rdls

Theracane


I kinda felt bad after the 1st set....maybe i did 2? Either way, after i did the first one of the next set, i just had no confidence. Hope i got ahead of it and nothing happened. Will know later in the day.
I weigh 205 now.
 
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

Theracane
Stretched


Ohhhh my god, what is happening? Why is my lower back sore, weak, and ultimately risky? I felt at any moment something was going to happen. Trying to get back into things and this is a roadblock.
 
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
165lbs for 4x8 (1 min+)

Cable Curl
65lbs for 3x10 (1 min)

Sauna for 10 min


Struggling, but we did 4 compounds and 1 isolation. I was fading out badly near the rows, almost feeling sick. This is so crazy.

Today is 5 weeks from surgery and its still affecting me. Then again, I am progressing...
Everything was hard, so much that I may lower the weight. I need to be doing a bodybuilding regime right now. Especially my legs..
 
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 -90 sec)

Hip Thrust machine
1 plate for 3x8 (1 st set was 6; 1 min)

Leg Extension
1 plate for 3x8 (30+ sec)

Major glute stretch


I have no idea why my back or leg is feeling like its constantly being shocked, like when you hit your funny bone. The only thing I can think of is being bed ridden and sitting for long periods of the days, then going back in to work out, and going to heavy. I guess I really did go back too soon. Christ though, I hate how small my legs look, so....negatives for now.
Everything burned. The hip machine hurt my leg the most though.
 
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 hip surgery, but it may had led to postulate distortions. Group that with sitting a LOT, ZERO stretching, inactivity like a motherfucker, and that sounds like a great recipe for deadlifting even 225lbs going badly.

So today i began and ended with clamshells, theracane, bands, stretches, the works.

Weighted chins
25lbs for 4x6 (75 sec)

Pullups
BW for 4x8 (75 sec sec-full; RPs )

Standing oh bb press
115lbs for 4x6 (1 min)

Seated oh db press
40lb dbs for 3x10 (45 sec)


Light day but it was cuz of the mentioned pain. Standing oh presses had pain and thats never happened.
 
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)

Rope cable curls
75lbs for 3x10 (30 sec)

Bands


Definitely lost strength. Didnt do a lot of pulls cuz my back still sucks. Bad.
 
Physical therapy

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

Lat pulldowns
165lbs for 3x10

Single leg getups
Side crab walks?
Sissy squats

SMR
Stretched


This leg pain...i mean, is it my back? My back does not hurt at all. Its just my ass and my leg. Still, the therapy works for both.

I didnt really know what to do but the 3x10 was pretty damn hard.

Oh! At the end, i put a kb behind me and did some hip hinged deads. Slow and controlled.
 
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 and stretched


The fuck is my leg up to? Ugh, doing therapy for if its that or a disc issue. Beyond that I did some high repped upper and...lets not do unilateral DB presses while my leg is retarded. Hurt really bad when doing my right arm. I also did it on a flattened incline bench, which is taller than the standard benches
Wanted to film the rows but 3 plates isnt anything great. I was strapped too for both pulls.
 
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