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Decided to skip the bench since I’m still rehabbing this, but military press felt great today so hoping for some more progress soon

Standing military press 175x10 Rackable curl bar curls 105x7 85x11 Body masters ohp 275x8 Cable bicep curls 150x8/7 Atlantis lateral raise 125x7 Decline Weighted sit-up 45lbsx8/7 Crossbody tricep ext 10kgx9/8 Copenhagen plank 2x20 Sec holds Cable Rear delt rows...

Pendulum squat 4ppsx5 3ppsx10 Good Morning on leverage squat 6ppsx8/6 AFS leg press 6ppsx8 Nautilus hip thrust 7ppsx10/9 Life fitness leg extension 200x 11/9 Prone hamstring curls 100x8/7 45 min steady state rower

Flex leverage chest press 4ppsx6 3pps and a 25x 7 Flex chest supported row Rehab 185x8/6 160x9 Hammer strength incline 4ppsx5 3ppsx10 Hammer strength high row Rehab 3ppsx8/7 Life fitness chest fly 245x8 35 min interval rower

Always bro

1:20 min cardio sat and Sunday

Rehab for nerve entrapment tonight Flex chest press 4ppsx6 3ppsx11 Leg extension 220x10/9 Flex ham tractor 285x8 255x9 Flex chest supported row tempo reps deep stretch emphasis (Rehab) 155x6 135x9 Bodymasters ohp (Rehab) 250x 6 180x8 Lat pulldown (Rehab) 160x8...

3200 for 8 days. A bit more with outside spending taxis, nice dinners etc

3200 for 8 days. A bit more with outside spending taxis, nice dinners etc

Repeat of July’s trip. Wife really likes the all inclusives.

As hard as I could, this shit is relentlessly painful. Dry needling scheduled for Friday and Monday. Hopefully better before we leave for Aruba again next Saturday 🤞

Standing military press deload 195x1 180x3 165x5 rackable curl bar curls 75x12/10 Pronated grip body masters ohp 250x7 200x10 Weighted ab crunch 25lbsx 12/11 Seated lateral raise 120x9 Prime tricep push down 150x10/9 Copenhagen plank 2x25sec holds Cable bicep...

Hopefully this weekend

Nebula leg press 7ppsx 6 6ppsx 8 Pannata RDL 5ppsx10/9 AFS leg press 6ppsx7 Nautilus hip thrust 7ppsx12/10 Leg extension 230x10/8 Flex ham tractor 285x7 240x10 45 min steady state rower

It’s not necessarily a strain, my right forearm extensors feel numb and aches from the entrapment. I’m gonna have to back off to more stable things while this runs its course

I gotta get the dry needling on deck real soon

Bench 285x5 (right arm didn’t feel great on this) Larsen back off 235x7 Flex chest supported row 210x7/6 Hammer strength incline press 4ppsx5 3ppsx11 Life fitness chest fly 305x8 Hammer strength high row 3ppsx7/6 35 min interval rower

Feeling good, unfortunately my nerve entrapment in my upper back reappeared out of thin air this Saturday morning. Constant pain in upper back and numbness down my forearm extensors. Will need to modify some things in the weight room but hopefully won’t hold me back too much as I seek rehab...

Past 2 days 1:20 min steady state rower

Rogers lat pulldown 285x7 235x11 Back off set of pullups x 13 Flex leg extension 225x10/8 Life fitness OHP neutral grip 275x16 Life fitness seated lateral 150x9 Prone leg curls 120x8/7 Bodymasters chest supported row 250x7 220x9 Prime Tricep push down 150x10/11...