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Lets see what this muscle can do..

Flat db press
90lb dbs for 8, 8, 8, 7

Alternating flat db press
70lb dbs for 4x6 (45 sec)

Lat pulldowns
55kg for 4x8 (45 sec)

Reverse curls
Regular curls


Shoulder sucks but fuck it, i gotta do something.
In fact, nothing hurt during the movements. But holy hell have things plummeted.
 
Rack deads
335lbs for 3x3 (strapped and after a lot of warm ups)

Romanian deads
245lbs for 5x5 (1 min; strapped)

Grip work
Flexbar


Man, i can feel the lower back muscles being so tight. I wonder how normal this is cuz 335lbs for racks SUCKS.

Im 232lbs today as well.
 
Marching db lunges
70lb dbs for 8x3 (1 min)

Leg press
5 plates for 4x10 (30 sec)

Leg extensions
1 plate for 4x10 (30 sec)

Stretched


Cant believe i WANTED to do lunges. 60 sec is untrue, i did full after 4 sets and i was strapped. Christ, i was winded.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
All 30sec rests or attempted!

Spider row, pronated
3 plates for 4x6

Spider row, neutral
2 plates for 4x8 (this and other were strapped)

Cable row, supinated
120lbs for 4x10 (1st was 130)

Db curls


No time for fuss, just wanted some pulls and play with my shoulder. Still hurts, so oh well.
 
All 30s

Unilateral HS row, strapped
3 plates on each side for 8x3

Supinated hs row
2 plates on each side for 5x5 (1st one was not strapped)

Pronated cable row
135lbs for 4x8 (1st one was not strapped)

Standing oh neutral db press
35lb dbs for 5x8

Pressdowns
70lbs for 4x8

Cycle for 20 min


Lots of movements and surprised the 1st exercise wasnt that hard.
 
Full body workout, all ~30 sec

Squats
225lbs for 5x5

Flat db press
80lb dbs for 4x6

Face pulls
110lbs for 4x8

Foam roller



Welp! In 2 days, i am having a bicep tenodesis and extended debridement. Have no real clue as to how bad this recovery will be, but i did my last workout today and nothing hurt. Oh, except my back on the last rep of squats.

Today was fucking brutal cuz of time and im guessing i felt a muscle pull because i was so winded. I aimed for 30 sec, every time, but needed extra breaths.

Kinda nervous about this surgery. I want some pain to go away, absolutely, but ultimately, i just dont want anything to get worse.
 
Here we go....

Flat db press
40lb dbs for 3x12

Lat pulldowns
85 lbs for 3x12 (less than 60 s)

Standing oh db press
20lb dbs for 3x10

Db curl
10lb db for 3x20

Flex bar

Arm pedal 15 min
Cycle now


So far so good, but im still here so not much i can type.
 
Mustve skipped a day..

Flat db press
60lb dbs for 4x10 (30 sec)

Supinated cable row
55kg for 4x10 (30-45 sec)

Neutral grip pull downs
40kg for 3x12 (30 sec)

Cable pressdowns
27.5kg for 4x12 (30 sec)

Tan + flexbar
Cycle now


Wow. Those presses were HARD. Holy shit. The rows burnt too but the presses made my shoulder ache more.
 
Rack deads
245lbs for 5x5 (45 sec) 😔

Romanian db deads
60pb dbs for 4x8 (30sec)

Flexbar
Arm circles
Race to the toilet

Gonna do cycle of some kind


Didnt feel my shoulder whatsoever until I did the arm circles.

My back has been aching badly and i think its simply just being back in the gym and carrying around a bit more weight on my belly.
 
Wide lat pulldowns
130lbs on a different machine for 5x8 (everything was 30 sec)

Incline db press
50lb dbs for 5x8

Rope cable curl
40lbs for 5x10

Flexbar and cycle for 17 min


I know ive done an incline db Press but didnt put it in so i did these. Some pain, but just focusing on ROM. Just doing what i can.
 
Squats
205lbs for 8x3 (30 sec)

Leg extensions
70lbs on each side for 4x10 (30 sec)

Cycle for 13 min at higher intensity


205lbs ? Christ. Well, omw there, i was having shoulder problems when the set was around 6 reps.

Guess my mobility still sucks.
 
After a LOUSY morning...

Rack deads
265lbs for 5x5 (1 min; staggered then strapped after set 2)

Romanian deads
225lbs for 5x5 (< 60 sec)

Flexbar
Cycle for under 15 min


I woke up extra late and had to rush everything. Once I got to gym, I was grumpy. I thought, this will cheer me up! Well, I guess it did. 265 for racks is laughable but it IS an improvement and grip strength lacking is ok. I did have surgery afterall.

I tried some dead hangs, mostly for my discs, but my shoulder did hold out fine.
 
Wide lat pulldowns
150lbs for 5x8 (30 sec)

Spider supinated row
1 plate + 25lbs for 3x10 (30 sec)

Standing oh db press
30lb dbs for 3x10 (30 sec)

Flexbar
Cycle for 16


Just trying some heavier weights and hoping for the best.

I did feel pain in the presses.
 
Flat db press
85lb dbs for 5x6 (1 min)

Alternating flat db press
60lb dbs for 4x8 (45 sec)

Flat Neutral db press
60lb dbs for 3x8 (30 sec)

20lb db curls
Flexbar


No cardio today but glad to be doing ok weight! The db curls? They were in an incline bench and honestly, I was nervous.
 
I thought for sure I put in my previous workout, but it was 245lb Romanian deads. Cant remember the volume.

Lat pulldowns
160lbs for 4x8 (30-45 sec)

Supinated spider row
2 plates for 4x8 (30-45 sec; strapped)

Standing oh db press
35lb dbs for 3x10 (30 sec)

Flexbar


Getting more comfortable with heavier weights but this is where I see how much strength is gone.
 
Marching db lunges
40lb dbs for 5x5 (1 min; strapped)

Squats
135lbs for 3x10 (30 sec)

Cycle for 10 while doing flexbar


Why do I always find a reason to leave early?

Those squats killed me but the lunges werent that bad.
 
Decline bench
225lbs for 5x5 (45-60 s3c)

Incline db press
65lb dbs for 4x8 (1 min)

Cable curl
65lbs for 4x10 (30 sec; 2 neutral)

Cable crunches
Flexbar


Jesus the strength is awful. Not a lot of pain.


So far, no giant pains.
 
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