The Wrath of the Math: JSClen's workout log

[JSClen]

May 4 - nSuns 6 Day

Workout at home on the cable machines. Day 6! I made it!

Chest Press Machine

90 x 8
100 x 6
115 x 4
115 x 4
115 x 4
110 x 5
100 x 6
95 x 7
90 x 12

Shoulder Press Machine

45 x 6
55 x 5
65 x 3
65 x 5
65 x 7
65 x 4
65 x 6
65 x 8

post: 10 min incline treadmill

[JSClen]

May 6 nSuns 6 Day




Had to head to the doctor after work then stop by the pharmacy and that ate up time, so I just did some reps at home tonight.

Chest Press Machine

95 x 8
110 x 6
125 x 4
125 x 4
125 x 4
115 x 5
110 x 6
100 x 7
95 x 12

Shoulder Press Machine

50 x 6
60 x 5
70 x 3
70 x 5
70 x 7
70 x 4
70 x 6
70 x 8

post: 10 min incline treadmill

[JSClen]

May 7 - nSuns 6 Day




Feeling out the new scrip - more antibiotics, Lyrica, pantoloc. Feel really weeeeird as I type this, gotta find some balance.

Deadlifts (paused stop reps below mid shin)

110 x 5
125 x 3
140 x 10
130 x 3
125 x 3
115 x 3
110 x 3
100 x 3
95 x 10

notes: light deadlifts almost feel like a different exercise than heavy deadlifts. just a different animal.

Goblet Squats (wide stance)

55 x 5
70 x 5
90 x 3
90 x 5
90 x 7
90 x 4
90 x 6
90 x 8

notes: right knee feeling some pain so for the last set I switched back to normal stance

Front Carry

60 lbs for 50 ft 4 times

[JSClen]

May 8 - nSuns 6 Day



Knee still sore today so I wore the knee sleeves during the workout just for fun. They felt good with them on!

Superset: DB Front Raises & Side Raises and Rear Delt Flys

10s x 8 / 10s x 8 / 10s x 8
10s x 8 / 10s x 8 / 10s x 8
10s x 8 / 10s x 8 / 10s x 8

notes: just some warmup while a guy was on the powerrack

Seated DB OHP

25s x 8
25s x 8

notes: a touch more killing time


Standing OHP

75 x 5
85 x 3
95 x 10
90 x 3
85 x 3
80 x 3
75 x 5
70 x 5
65 x 10

Widegrip Lat Pulls (dead stop reps)

11 plates x 12
11p x 12
11p x 12

notes: not sure why I did dead stop, but it felt good to practice some exploding movement

Cable Face Pulls

1 plate x 20
1p x 20
1p x 20

Incline DB Chest Press (shallow incline)

30s x 6
35s x 5
40s x 3
40s x 5
40s x 7
40s x 4
40s x 6
40s x 8


Supposed to do some triceps work, but forgot! Whoops!

post: 10 min stationary bike

[JSClen]

May 9 - nSuns 6 Day




I was nervous at work cause its like oh noes squat day, my knee feels better but I shouldn't push it, blah blah blah

and then I started the workout and I'm like oh yeah, still super lightweight workouts, and all was cool

Low Bar Squats (belts, socks, sleeves)

120 x 5
135 x 3
150 x 8
145 x 3
135 x 3
130 x 3
120 x 5
110 x 5
105 x 8

notes: towards the end, my knee was feeling it a bit, but I narrowed my stance and it felt ok

Snatch Grip Deadlift

75 x 5
85 x 5
100 x 3
100 x 5
100 x 7
100 x 4
100 x 6
100 x 8

post: 10 min stationary bike

[JSClen]

May 10 - nSuns 6 Day



Bench Press (band pullaparts in between sets)

100 x 5
115 x 3
130 x 10
120 x 3
115 x 5
110 x 3
100 x 5
95 x 3
90 x 12

notes: my right shoulder was really sore the first 3 or 4 sets and I thought oh no, not gonna be a good workout, but then I remembered I wasn't following all my own cues - I need to squeeze my scapula and tighten up my upper back. It puts my shoulder in the right position. Once I did that, everything found the groove. If only I had remembered it from the start!

Closegrip Bench (band pullaparts in b/w sets)

55 x 6
70 x 5
80 x 3
80 x 5
80 x 7
80 x 4
80 x 6
80 x 8

Bent Over DB Row (head resting on incline bench, elbows high, 60 sec rests)

40s x 12
40s x 12
40s x 12

DB Hammer Curls (60 sec rests)

30s x 12
30s x 11
30s x 11

DB Incline Flys

20s x 12
20s x 12
20s x 12

Cable Rear Delt Flys (60 sec rests)

2 plates x 12
2p x 12
2p x 12

post: 10 min stationary bike

[JSClen]

May 11 - nSuns 6 Day




Just crashing at home today so I subbed in cable machines for the intended exercises. It was just rep work today anyways.

Superset: Widegrip Cable Rows & Leg Extensions

12 plates x 3 / 5 plates x 3
12p x 3 / 5p x 3
12p x 3 / 5p x 3
12p x 3 / 5p x 3
12p x 3 / 5p x 3
12p x 3 / 5p x 3
12p x 3 / X
12p x 3 / X

notes: the leg extension at home is tricky, it goes from "too light" to suddenly "oh god, too heavy, my knee is aching"

post: 10 min incline treadmill

[JSClen]

May 13 - nSuns 6 Day




After a relaxing Sunday off, back to work and back to the gym on Monday.

Deadlifts (stop at mid-shin)

120 x 5
135 x 3
150 x 10
145 x 3
135 x 3
130 x 3
120 x 3
110 x 3
105 x 10

2DB Goblet Squats (in between sets, 75 sec of stationary bike)

30s x 6
35s x 5
45s x 3
45s x 5
45s x 7
45s x 4
45s x 6
45s x 8

notes: I am tired of dinking around with the big chunky dumbbell, so I tried 2, and they felt more comfortable. and sprinkled in my cardio

[JSClen]

May 14 - nSuns 6 Day




Consistency has been really good lately, so I am gonna stick with this LP for a while, and see where it takes me.

Superset: DB Front Raises & DB Strict Side Raises & Cable Rear Delt Flys (60 sec rests)

10s x 10 / 10s x 10 / 2 plates x 10
10s x 10 / 10s x 10 / 2 plates x 10
10s x 10 / 10s x 10 / 2 plates x 10

Seated DB Overhead Press

30s x 8
30s x 8
30s x 8

notes: a little warmup and pre-exhaust before the main work. I enjoyed it last week.

Superset: Standing OHP & Widegrip Lat Pulldowns

85 x 5 / 11 plates x 12
95 x 3 / 11p x 12
105 x 10 / 11p x 12

Superset: Standing OHP & Band Face Pulls

100 x 3 / 20 pulls
95 x 3 / 20 pulls
90 x 3 / 20 pulls

Superset: Standing OHP & Band Pushdowns

85 x 5 / 20 band reps
75 x 5 / 20 band reps
70 x 10 / 20 band reps

Incline DB Chest Press (in b/w sets, 75 sec stationary bike)

30s x 6
40s x 5
45s x 3
45s x 5
45s x 7
45s x 4
45s x 6
45s x 8

[JSClen]

May 15 - nSuns 6 Day




Knee has been still sore during the workday. If necessary I will take out the goblet squats and figure out another leg thing. Wish we had a leg press at the office.

Low Bar Squats (sleeves, belts, socks)

130 x 5
145 x 3
160 x 8
155 x 3
145 x 3
135 x 3
130 x 4
120 x 5
110 x 8


I made good time on the squats and the first few DL sets felt really fluid and effortless, so I did some Farmers Walks on the low-rep working sets. I mean, the SGDL is always light, but I am usually tight in the back or hips or something, but I breezed through these like I was sleepwalking.

Superset: Snatch Grip Deadlifts & Farmers Walks (deadlift reps stop at mid-shin, 2 min rests in b/w sets))

80 x 5 / X
95 x 5 / X
110 x 3 / 80 lb DBs for 50 ft
110 x 5 / 80s for 50 ft
110 x 7 / X
110 x 4 / 80s for 50 ft
110 x 6 / 80s for 50 ft
110 x 8 / X

[JSClen]

May 16 - nSuns 6 Day






Every single day, still gathering those akerns



Bench Press (in b/w sets, band pullaparts)

120 x 5
135 x 3
150 x 10
145 x 3
135 x 5
130 x 3
120 x 5
110 x 3
105 x 12

notes: better at the cue for locking my shoulders back this time

Closegrip Bench (band pullaparts b/w sets)

65 x 6
80 x 5
95 x 3
95 x 5
95 x 7
95 x 4
95 x 6
95 x 8

Bent Over DB Row (60 sec of stationary bike b/w sets)

45s x 10
45s x 10
45s x 10

DB Hammer Curls (60 sec of cardio b.w sets)

30s x 12
30s x 12
30s x 12

notes: small whoop as these went smoother than they have for weeks

Incline DB Flys (60 sec of cardio b/w sets, medium incline)

25s x 8
25s x 8
25s x 8

Cable Rear Delt Flys (60 sec of cardio b/w sets)

2 plates x 12
2p x 12
2p x 12

[JSClen]

May 17 - nSuns 6 Day

4 and a half years squeezing out this log! My numbers are drastically down from where they started, LOL


It was the Friday afternoon afterhours in the office before a long weekend, and I was desperate to leave, so I did everything together, got it done in 15 min


Circuit: Deadlifts & 2DB goblet squats & stationary bike cardio

115 x 3 / X / 75 sec cardio
115 x 3 / 45s x 3 / cardio
115 x 3 / 45s x 3 / cardio
115 x 3 / 45s x 3 / cardio
115 x 3 / 45s x 3 / cardio
115 x 3 / 45s x 3 / cardio
115 x 3 / 45s x 3 / cardio
115 x 3 / X / cardio

notes: I only did 6 sets of squats and 8 sets of DLs so I modified the circuit accordingly.

[JSClen]

May 18 - nSuns 6 Day



I heard this song on iZombie this week, and I got the joke because this song instantly makes me think of the George Hamilton Vampire Disco movie from the late 70s (dancing zombies, dancing Draculas, etc). Not sure how I remember that movie. So the song has been stuck in my head, and I only felt safe to rock out to it at the home gym this weekend.

Chest Press Machine

105 x 8
120 x 6
135 x 4
135 x 4
135 x 4
130 x 5
120 x 6
110 x 7
105 x 12

Shoulder Press Machine

55 x 6
65 x 5
75 x 3
75 x 5
75 x 7
75 x 4
75 x 6
75 x 8

post: 10 min incline treadmill, 15 min hot tub


Inspired by Harry's sauna, I felt it was time to be back in the hot tub. Felt weird on my stomach for a bit, but then I settled in.


And for good measure, the movie (the good quality versions replace the song with a different one):

[JSClen]

May 19 - nSuns 6 Day

Its a long weekend, so I am doing a few workouts at home.

Superset: Widegrip Cable Rows & Leg Extensions

12 plates x 3 / 6 plates x 3
12p x 3 / 6p x 3
12p x 3 / 6p x 3
12p x 3 / 6p x 3
12p x 3 / 6p x 3
12p x 3 / 6p x 3
12p x 3 / X
12p x 3 / X

post: 10 min incline treadmill

[JSClen]

May 20 - nSuns 6 Day

For holiday Monday I was saving all the Game of Thrones episodes to watch at once. What a headscratcher, I don't know what happened to the writing.

Chest Press Machine

115 x 8
130 x 6
150 x 4
150 x 4
150 x 4
140 x 5
130 x 6
125 x 7
115 x 10

Shoulder Press Machine

60 x 6
70 x 5
85 x 3
85 x 5
85 x 7
85 x 4
85 x 6
85 x 8

post: 7 min incline treadmill

I was going to do 10 min cardio, but the cardio area had a few young ladies in a small area, and once I realized I had terrible terrible gas... I hopped off the treadmill and ran away.

[JSClen]

This Tuesday hit a small snag, strained a groin muscle or something, really sore all day at work. Taking it easy tonight.

[JSClen]

May 22 - nSuns 6 Day



Jessie Pinkman goes to Westworld? I'm sold.

The pain yesterday was radiating a lot in the front of my hip. I emailed a physiotherapist that was recommended to me, and she hasn't emailed me back and its been a day and a half! Very unprofessional. I guess people hate money.

But things were calm today so I did my upper body workout.


Showed up at the gym and some guy was deadlifting where I wanted to OHP, so I did everything else while I waited.

Superset: DB Front Raises & DB Strict Side Raises & DB Rear Delt Flys

10s x 12 / 10s x 12 / 10s x 12
10s x 12 / 10s x 12 / 10s x 12
10s x 12 / 10s x 12 / 10s x 12

Seated DB Overhead Press

35s x 6
35s x 6
35s x 6
35s x 6

Widegrip Lat Pulls

11 plates x 12
11p x 12
11p x 12

Band Face Pulls

20, 20, 20

Band Tricep Pushdowns

20, 20, 20

Standing OHP

90 x 5
100 x 3
115 x 7
110 x 3
100 x 3
95 x 3
90 x 5
85 x 5
80 x 10

notes: the weight is getting heavy enough that it matters when I do the main movement at the end of the workout. this makes me sad, lol, I was not happy with the 115 set.

Incline DB Chest Press (shallow incline)

35s x 6
45s x 5
50s x 3
50s x 5
50s x 7
50s x 4
50s x 6
50s x 8

post: 10 min stationary bike

[JSClen]

May 23

More tightness again in the hips and adductors, feels like hot strings being pulled out of my body. I can theorize all I want, maybe my damaged nerve is sending signals to my pectineus, maybe its stretched out from the way I sleep and putting heat on it, but it is acting up a lot so I could use some help. I spoke to a physiotherapist, and I see the surgeon on Sunday so I will try and get a prescription.

But another off night from the squats and deadlifts.

[JSClen]

May 24 - nSuns 6 Day



Well, upper body is still on the menu.

Superset: Bench Press & DB Bent Row & Band Pullaparts

115 x 3 bench warmup
130 x 5 / 45s x 12 / 10 pullaparts
150 x 3 / 45s x 12 / 10 pulls
165 x 8 / 45s x 12 / 10 pulls

Superset: Bench Press & DB Hammer Curls & Band Pullaparts

160 x 3 / 35s x 12 / 10 pulls
150 x 5 / 35s x 11 / 10 pulls
140 x 3 / 35s x 10 / 10 pulls

Superset: Bench Press & Incline DB Flys & Rear Delt Cable Flys (medium incline chest flys)

130 x 5 / 20s x 12 / 2 plates x 12
125 x 3 / 20s x 12 / 2p x 12
115 x 12 / 20s x 12 / 2p x 12

Closegrip Bench (in b/w sets, 75 sec of stationary bike)

70 x 6
90 x 5
105 x 3
105 x 5
105 x 7
105 x 4
105 x 6
105 x 8

[JSClen]

May 25



Surprise! No, I didn't injure myself, I was just slow in logging the workouts.

Home workout

Widegrip Cable Rows

13 plates x 3
13p x 3
13p x 3
13p x 3
13p x 3
13p x 3
13p x 3
13p x 3

Leg Extensions

6p x 3
6p x 3
6p x 3
6p x 3
6p x 3
6p x 3

post: 10 min incline treadmill

[JSClen]

May 26 - nSuns 6 Day

Saw the urologist on Sunday. He said everything looks like it is on track, so he will wait for the test results and in the meantime, refer me to a pain mgmt. clinic. I asked for a prescription for massage/chiro/physio, but he dodged that question, so I guess he thought no. I will ask my surgeon when I see him next week.

Another home workout

Chest Press Machine

90 x 5
120 x 8
140 x 6
155 x 4
155 x 4
155 x 4
150 x 5
140 x 6
130 x 7
120 x 10

Shoulder Press Machine

65 x 6
80 x 5
90 x 3
90 x 5
90 x 7
90 x 4
90 x 6
90 x 8

post: 10 min incline treadmill

[JSClen]

OK, this time I did miss a workout!

Monday was a scheduled offday, because I had to fast before some medical tests. Tuesday I was so sore from the tests I just couldn't so I wussed out. I don't remember ultrasounds hurting so much, I think the guy was a little heavy-handed pressing the wand into my incision area and into my surgical implants and onto my ballz.

[JSClen]

May 29 - nSuns 6 Day



I am not sure how my groin will do, but decided to give it a go.

Superset: Deadlifts and Double Goblet Squats

130 x 5 / 30s x 5
150 x 3 / 40s x 5
165 x 10 / 50s x 3
160 x 3 / 50s x 5
150 x 3 / 50s x 7
140 x 3 / 50s x 4
130 x 3 / 50s x 6
125 x 3 / 50s x 8
115 x 10 / X

notes: narrow stance on the squats, give my adductors some relief

Farmers Walk

80 lb DBs for 105 ft


Came home, laid down for a bit, and now it hurts just to move from standing to seated, lol, damn the groin might not be 100%

I didn't get the Rx, but I asked the physio for an appt anyways and I will pay out of pocket, and she responds "Sure!, Cheers" and that was the end of the e-mail, lol. So I respond "So..." And she responds "get in touch with our front desk if you want to book an appt"

Ok.....are you talking to me like someone who is trying to give you $, or are you talking to me like you talk to the admins who work for you?? I had zero intentions of contacting their front desk, and was going to call another clinic but then their front desk emailed me, SO close!

Damn, you can own your own business, but I guess it doesn't come with a free lesson on how to act professional. I got a good referral to her so I will still book, but I am pretty close to finding a different physio.

[JSClen]

May 30 - nSuns 6 Day

Having missed a few days, I tried smushing 2 days together.

Standing OHP (in between sets, band pullaparts and 60 sec stationary bike)

100 x 5
110 x 3
125 x 6
115 x 3
110 x 3
105 x 3
100 x 5
90 x 5
85 x 6

Bench Press (in b/w sets, pullaparts & 60 sec stationary bike)

140 x 5
155 x 3
175 x 6
165 x 3
155 x 5
150 x 3
140 x 5
130 x 3
120 x 6

Closegrip Bench Press

75 x 6
95 x 5
110 x 3
110 x 5
110 x 7
110 x 4
110 x 6
110 x 8

Seated DB OHP

35 x 6
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5

[JSClen]

Funny thing happened Wednesday night, I tried emailing this massage therapist I knew, and he emailed me back maybe 3 minutes after I mailed him, and I realized it was 10 pm... and he found me an opening in his schedule and sent me a map to the new place he's working at, and he put me in their reservation system himself... and I just realized how terrible the customer service of that physiotherapist was, so I am just gonna turn my business over to this guy, lol. stopped returning my physios emails and she doesn't have my credit card so I can just walk away (we hadn't booked yet), and yeah. Good service still matters, this other guy cut your grass. He wont be an all in one, but he can at least do some massage and help me find some physio.

Went for the massage on Friday, he worked on my quads and my adductors for maybe 45 min, and my shoulders for 10. My legs were completely exhausted, I couldn't make it to the gym for squat day.

Now its Saturday and they are DEEPLY sore. I might get a workout in, but my legs are pretty wrecked, it was definitely needed; hopefully this helps with the adductor pain and tightness a lot.

[JSClen]

Over the weekend, I got a call from the office, they wanted to have my disciplinary meeting on Monday. So I took stock of my week, disciplinary hearing on Monday, I write an exam for a job competition on Tuesday, I meet with my surgeon to go over my test results on Wednesday... it just seemed like a stressful week. So I decided to do a sort-of deload this week - main work and main assist only, no other assistance, and some extra cardio. I spent the weekend preparing my defence for Monday.

[JSClen]

June 3 - nSuns 6 Day




Monday we had my hearing, I spoke for a bit, answered some questions. After about 2 hours, they decided to clear me of the whole thing, along with a vague warning to not curse so much when I talk. I then went back to my desk and submitted a harsh review of the contractor that tried to teach me French but only ended up raising fraudulent, defamatory and malicious allegations against me. But I was exonerated, albeit with a bit of a hit to my reputation.


Went to the gym, intending to squat, but realized I forgot my gym shirt, so I had to workout in my work shirt. I decided to bench press instead, the bar might leave grime on me if I squatted.

Bench Press (in between sets, band pullaparts)

115 x 5
145 x 5
165 x 3
185 x 8
175 x 3
165 x 5
155 x 3
145 x 5
135 x 3
125 x 15

notes: the 185 set made me feel like I hit the heavy part of my current abilities; so that's good, now I can grow.

Closegrip Bench (pullaparts b/w sets)

80 x 6
100 x 5
115 x 3
115 x 5
115 x 7
115 x 4
115 x 6
115 x 8

post: 20 min stationary bike

[JSClen]

June 4 - nSuns 6 Day

Wrote the test, kinda bombed it. I suspect the deck was stacked, sometimes job competitions are looking for someone specific, that's ok. The test went WAY too deep into certain subjects I knew nothing about, so they probably wanted to promote someone who already does this work on their team, and this way they can pretend its fair. After bombing the test, I wrote an application to another job, and I also have an interview on Friday, so its important to keep perspective.

My massage guy wants me to strengthen my hip abductors to keep the strain off my adductors, don't know why I didn't think of that. So I will be working that in to my squat days. Yesterday when I was putting on my socks standing up, my hip locked up, that hurt. So I foresee more hip work and more massages in my future.

warmup: VMO squeezes, calf raises, dorsiflexions, standing side leg raises with the foot sling on the cable machine

Low Bar Squats

135 x 5
155 x 3
170 x 8
160 x 3
155 x 3
145 x 3
135 x 5
125 x 5
115 x 8

notes: I experimented with foot placement. Too wide and my hips hurt, too narrow and my knees hurt, its a balancing act.

Superset: Snatch Grip Deadlifts & Standing Side Leg Cable Raises (in b/w sets, 2 min of stationary bike)

95 x 5 / 1 plate x 10 per side
115 x 5 / 1p x 10
135 x 3 / 1p x 10
135 x 5 / 1p x 10
135 x 7 / 1p x 10
135 x 4
135 x 6
135 x 8

notes: I quickly realized I couldn't go back and forth from DLs to Leg Raises, my abductors were too tired. So I threw in the cardio to give them some time. After hitting about 5 sets of leg raises, I just did DLs. Is 1 plate a lot? lol, my hips might be wimps, they need to that more probably. On the plus side, I can do SG DLs with full plates again! That meant I could touch the ground, which made the reps go a lot faster. When I lift the bar from the ground as opposed to unracking it, I feel like I end up taking my grip a lot wider and placing my feet a lot wider, and it makes for a better experience.

[JSClen]

June 5 - nSuns 6 Day




All "good" news from the doctor, aside from a warning to lose weight. got a scrip for massage and chiro, so its game on. well, not ALL good news, apparently I developed a small inguinal hernia on the left side... so now I guess I just wait for that to go really wrong?? I don't know, I have to give that some thought. Its not hurting right now, and I wouldn't have seen it except for the ultrasound. Its indirect like the other one, probably in the same spot, so maybe I just have a weak spot in that area on both sides. I was wondering if I would ever rip the other side, but damn, only 7 months after getting surgery on the right side I rip on the left.


Standing OHP (in b/w sets, band pulldowns focused on rear delts)

95 x 5
125 x 5
140 x 3

notes: the weights felt heavy AF and I couldn't figure out what was wrong... until I realized I was miscounting the weight. I treated the bar as 25 lbs, so I was off by like 20 pounds on all my lifts. whoops! Cant remember the last time I was this absent-minded on a workout.

125 x 3
120 x 3
110 x 3
105 x 5
90 x 10

notes: the band pulldowns were sort of like a face pull, but from a different angle.

Incline DB Bench Press (medium incline)

40s x 6
50s x 5
55s x 3
55s x 5
55s x 7
55s x 4
55s x 6
55s x 8


post: 20 min stationary bike

[JSClen]

June 6 - nSuns 6 Day

The new hernia is weighing on my mind, and they are so common that the doctor says lets wait and see how it progresses, but the other one went really bad all of a sudden, so I don't really want to wait for it to go bad, but I also don't want another surgery so soon, I am just getting over the last one. I bounced back pretty slow. I would like to enjoy the summer, and then maybe try and get more proactive in the Fall. Lets just hope the body cooperates.

Afternoon office workout, as per usual. Changed up an exercise though.

Superset: Deadlifts & Zercher Squats & Side Leg Raises & Cardio

145 x 5 / 60 x 5 / 1 plate x 10 per side / X
160 x 3 / 80 x 5 / 1p x 10 per side / 2 min stationary bike
180 x 10 / 100 x 3 / 1p x 10 per / 2 min cardio
170 x 3 / 100 x 5 / 1p x 10 per / 2 min cardio
160 x 3 / 100 x 7 / 1p x 10 per / 2 min cardio
150 x 3 / 100 x 4 / X / 2 min cardio
145 x 3 / 100 x 6 / X / 2 min cardio

STOP

notes: I didn't do the abductor work or the cardio in every run through. I was going to do another set or two of the DLs and the Zerchers, but all of a sudden I realized my abs were DONE. they were aching and hurting, and I remembered what had happened a few months ago, and I decided to end the workout there. I don't need to be ****ed up for the next week like last time. On the plus side, now I think I know that Zerchers work the abs. Who knows, maybe it was a combo of things, my rehabbing abs are a weak spot right now, but I have to work around them, not ignore the issue. Maybe do more back and legs tomorrow on machines and give the core a break, since I feel I still have juice left in my back and legs.