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Lets see what this muscle can do..

IML Gear Cream!
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)

Leg extensions
70lbs on each side for 2x12 (30+ sec)

Physical therapy like a mofo
Theracane
Bands


Whether i do legs or not, my leg still hurts so....go where the pain is!
As i sit here, my side does hurt though. Not a fantastic sign, plus when i did the theracane, i put it in my back and felt the pain sensation down the leg, same as if i didnt.
 
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
80lb db for 4x8 (75 sec)

Bilateral hs row
2 plates on each side for 4x8 (30-45 sec)

More therapy
SMR, Bands, etc


I was thinking....decline benching would help with disc issues. But, damn, the setup of getting into position...it hurt bad. Im talking about the act of 'sitting up and down.' At the midway, i feel radiating pain. Thats why i eventually did unilateral but that was very risky. I hurt, regardless. The decline was better though. Odd how i did 245 for 8 reps, but 275, 285, and 295 was hard at 3. I decided to go down and do a volume based workout that im used to, but it may had been too many. Decline dbs were hard, regardless of my sciatica.
Ill say, when im laying there tho, ZERO pain. Cuz shits decompressed!
By the time rows came around, i was spent. Total workout was over an hour and half.
 
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

More therapy


My god, man wtf is going on? The step ups are easy, but this sciatica isnt liking when I put my right foot down first.
I did a lot of nerve flossing and I never feel it in my lower back but I do in my ass, where that piriformis is! Doing what I can, but its scaring me. The leg press for example was something I was nervous about but I was completely fine.
 
Physical therapy


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

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

Physical therapy


I don't need to really input this one cuz my leg was killing me. My lower back feels fine, but God knows where this is stemming from so compounds will have to wait.

I was just way too distracted. If i can't walk or roll in bed without wincing, i should not be doing anything but physical therapy.
 
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
Theracane
Nerve flossing
Bands


Just couldnt stay away. Whether i skip the gym or dont, im still in pain. Last 3-4 days have been rest + advil and i dont feel any better, so may as well exercise.

...and see the loss of strength. Ugh, on my last creatine too.
 
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
Stretched


Got some conflicting news yesterday. First chiro visit and he says i "fit the profile" for surgery. Then the oral surgeon says im feeling pain because im still in the early stages of recovery and that my hip muscles are still healing. So...we got a surgeon speaking on a different field vs a chiropractor...
 
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)

Phy therapy
Stretched


God damn, i hardly had any energy. Sciatica felt a little better today but getting on and off that bench hurt.
 
Physical therapy

Wide pulldowns
210lbs for 5x5 (1 min)

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

Cable pressdowns
85lbs for 4x8 (30 sec)

Cable overhead extensions
95lbs for 3x10 (30 sec)

Stretched
Smr

Wasnt into it today, but did what i could and threw in some tricep shit. Doing them when your back is pressed against the pad is always harder. Must be physics.
 
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)

Pronated cable cross overs
55lbs for 2x10 (30 sec)

Supinated cable cross overs
55lbs for 10
50lbs for 2x10 (30 sec)

Spine mobility
Stretched


So....bench is embarrassing. I cant do 275 for 3x5? Guess not cuz 254 was crazy hard.
Back is feeling better but when i did the supinated cross overs, something 'moved.' Likely fine....
I missed these! Did them because my wrist is sore from the pressdowns.
 
IML Gear Cream!
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
Physical therapy
Stretched


No more limping and no more pain! I did have some tingling, but shit is a lot better.
 
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
30lb dbs for 4x6 (30-45 sec)

Skull crushers
70lbs on EZ bar for 4x6 (30- sec)

Stretched
SMR


No physical therapy today and so far, so good. Did some heavier oh presses, which is a no no but I felt fine. The only thing I felt shaky with was the skullcrushers cuz of the rolling onto the bench.
 
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
Same weight. Same volume

Flexbar for golfers elbow


No back pain! No problem! But now I have golfers elbow. Ugh.
 
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
60lb dbs for 3x10 (45 sec?)

Bands


Im feeling some soreness but NO sciatica.
 
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)

Decline close grip bench
135lbs for 2x12 (30+ sec)

Flexbar
Stretched


Yay! I deadlifted those dbs into position and no numbness and tingling. I felt some aches here and there, but no tingling is brand new!
I forgot what I did with the weight on the rows, but it was somewhere close.
Everything else was majorly tiring. Finally though...a good workout.
 
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 (1 min)

Unilateral leg extensions
1 plate for 3x8 (1 min)

Hypertension
BW for 3x10 (45 sec)

Reverse hypers
BW for 2x12 (45 sec)

Vibration SMR, bands, stretches


Hate the weight but glad to be leaving pain free...thus far. Well see later.
Theres a vibrating foam roll here from the Theragun guys. This is awesome.
 
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
Bands


Did a film shoot at the gym before this workout. Pretty much all pulls cuz my wrist still hurts, but looks better. I had to use a strap on only that hand and im unsure it helped.
 
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
115lbs for 3x10
~ss~
Cable crunches
115lbs for 3x10 (45 sec)


I know, I did quads and shoulders, but this wrist sucks! I cant do heavy presses at all. So I waited for the leg press.
Threw in thrusters to balance shit out.
 
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)

DB Curls

Vibrating SMR
Stretched


Piriformis is a bit tender, but today had no problem. My hand is shittier than anything right now.
 
Flat db press
90lb dbs for 4x8 (1 min)

Decline bench
225lbs for 5, 5, 5, 4 (1 min)

Supinated Spider row
3 plates for 4x6 (45 sec; 1st set had 8 reps)

Face pulls
125lbs for 3x8 (45 sec)

Pronated Cable crossovers
55lbs for 3x8

Supinated cable crossovers
55lbs for 8
50lbs for 3x8 (45 sec)

One more face pull, at 130lbs for 10


Hand still hurts bad and im personally invaded right now, so i cant speak on things.

Ugh. Women.
 
IML Gear Cream!
Leg press
6 plates + 25lbs on each side for 5x5 (1 min)

Marching db lunges
40lb dbs for 6x5 (1 min)

Kettlebell circuit that was quad dominant

Vibration smr
Stretches


Man, i had cramps today in both legs. Still, i feel great!
 
Romanian bb deads
225lbs for 5x5 (1 min)

Romanian db deads, with squatting them into position
70lb dbs for 4x6 (45 sec)

Hypers
BW for 3x10 (30 sec)

Diarrhea


I had planned to do heavy deads for super low volume but when i saw i did only 195 last time, i decided to flush that idea.
Some tingles but ok for now.
 
Incline db press
95lb dbs for 5x5 (1 min)

Unilateral HS row
2 plates + 25lbs for 4x6 (45 sec)

Spider row
2 plates for 4x8 (45 sec; strapped)

Decline close grip bench
135lbs for 3x12 (45 sec)

Diarrhea



No stretches or extra shit today.

Came up with an easier way to set up db lifts. Just put the fuckers on the bench! Hand hurt, but today was the least amount. Used 1 strap tho..
 
Squats
135lbs for 3x10 (1 min)

Marching db lunges
65lb dbs for 6x3 (full)

Same thing
30lb dbs for 4x6 (<1 min)

Stretched


Non cocky squats, but im pain free.
Reduced volume cuz i want to make sure im not over doing anything. Lets see if i get sore.
 
Flat db press
110lb dbs for 5x5 (~1min)

Alternating db press
75lb dbs for 3x8 (30+ sec)

Superset of
Face pulls
135lbs for 4x10
Rope crunches
135lbs for 4x10

Out of time, but its nice to do heavier weight now that i improved the setup.
 
Standing oh bb press
135lbs for 6
155lbs for 5
165lbs for 3
145lbs for 3x5

Standing oh db press
70lb dbs for 6
60lb dbs for 6,6,5

Weighted chins
25lbs for 10x3 (30 sec)

Dead hangs coupled with leg raises
4x 5 raises, hung for 30 sec


Fuck, today was hard. Felt strong until over 135lbs. Ugh, i was wiped.
 
Split squats
135lbs for 4x5 (1 min; something happened on last set, so skipped 5th)

Marching db lunges
40lb dbs for 6x5 (~1 min)

Leg press
2 plates on each side for 3x10 (30 sec)

Vibration SMR
Stretched
Tested some nerve flossing


Welp, felt some odd pains on my left side near my spine. I blame fatigue, but for 135lbs? Now, i never do this exercise, so its possible, but I was running scared today....still am. Lets hope todays pain doesn't get worse.
 
After some devastating couple of days, this, THIS is how we return to the gym. Keep shit humble, yet challenging!

Bench
225lbs for 5x5 (<1 min)

Bilateral Supinated HS Row
2 plates + 25lbs on each side for 5x5 (1 min)

Pronated cable flies
Supinated cable flies....or are these crossovers? They were 4x8 @ ~30lbs, 30-45 sec

Vibrating SMR
Stretched
Flexbar

Wrist still hurts so flexbar sucked. Everything was hard, but I knew it would be cuz of my lack of calories. I dont like putting these numbers down, but better to say I did them, not fail, sweat, and not leave the gym hurt of self-defeated.
 
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