Wednesday - Push

Tried out some stuff I haven't been able to do without pain the past couple months. Overall it went well, but reverse grip bench is fuckin weird.

DB Reverse Grip Bench Press
15, 25, 35, 40, 40, 40 lbs. x 12

DB Pullover
15, 30, 35, 35, 35 lbs. x 15

DB Lateral Raises
15 lbs. x 12, 10, 6

Tuesday Upper - Shoulders

 Everything moved fine today except the upright rows felt a bit weird, so I only did half the sets. I'll try lateral raises next time. Slowly moving weight upward.

Superset:
DB OHP                    20, 14, 7, 10 reps @ 30 lbs (last set had more rest)
BW JM Press             4 sets of 12 @ bodyweight

Upright Row
2 sets of 12 @ 50 lbs

DB Row
4 sets of 15 @ 40 lbs

Sunday Lower - Hamstrings

 Felt really good today going in but my left shoulder/neck is feeling a little sore. I think the culprit is the ab roller. Gonna put that off a week and see if I can do it again when I heal up more. Warmed up with jumping jacks.

Hip Circle
2 sets of 6

RDL (paused)
45x12, 95x8, 135x 20, 15, 15, 10

Squat (high bar)
3 x 15 @ 100 lbs

Calf Raise
3 x 20

Ab Roller
2 x 10

Friday Upper - Back Focus

Skipped the DB rows due to tingling/numbness in the left rhomboid. Did some neck traction the other day which seems to help my shoulder in general so I'll be doing that more often. Doc gave me a rhomboid stretch to try, so I'll be doing that as well.

Landmine Rows
45 lbs - 30, 20, 20, 20

Face Pulls
red band - 12, 20, 20

Curls
15 @ 12.5, 12 @ 20, 12 @ 20

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?