Friday Lower - Quad Focus

Shoulder is feeling great with all the stretching and massage. Need to do more mobility and try to get the soreness down in my neck but I'm on the right path.

Exercises felt good for the most part with something of a hip pump after my second working set on squat. BW hasn't moved down this week due to massive meals and eating some carbs. Need to work harder next week. 

Squat - low and slow

3 x 15 @95

RDL - slow and paused

20, 10, 10, 10 @95

Calf Raise

2 x 15

Wednesday Back/Biceps

 Felt a little tight this morning but otherwise relatively good. Stretches felt good and, after set 2, my shoulders felt warm and, dare I say it, normal.

DB Rows
5 sets of 25 @ 20 lbs

One-Arm Preacher Curls
2 set of 15 @ 15 lbs

Face Pulls
3 sets of 25 @ orange band

Tried doing pullovers with 7.5 lbs but I felt some tweaking pain in my left shoulder so I didn't do any more.

Tuesday Shoulders/Tris Focus

 Shoulder is feeling much better today in general. Stretches felt good before. Got a great sweat going since I wore a hoodie. Going to continue that. Felt a little pressure on set 2 of the DB flyes (which I haven't been able to do at all) so I shut that down early. Probably need to stick with bands for another couple weeks on that, but it's good to feel it out. Felt the D-handle rows in my chest. Not sure if that's normal.

DB OHP
3 x 12 @ 25s

BW JM Press
20, 20, 20 (toes behind the line, bar above the green tape)

DB Flyes
18, 12 @ 10s (stopped due to pain)

D-Handle Row
22, 22, 22 @ 25 lbs (fast on the first couple, then slow on the last one)

Monday Lower

RDL

95 lbs for 12, 12, 12, 25

Tried to do step ups but knee hurt

Front foot elevated split squat

1 x 10

Calf raise

1 x 15

I'm too fat for the split squats. Need to find another option for glutes. Maybe just do 8 sets of rdls? 

Sunday Upper

Couldn't do DB bench press due to "grinding" in my shoulder and some pain there too. Found a new nerve floss stretch to address the numbness and nerve issues in my left shoulder. Got some instant relief earlier in the day but had to do the stretch several times while lifting. Also tried to OHP the bar and the grinding showed up again.

Band Flyes
3 sets to pain

Single Arm DB Row
up to 30s for 2 sets slow

Band Triceps Pushdown (red)
1 set to 15, 2 sets to failure