My Twisted Road to Recovery

[astronut96]

Monday, May 21 - Leg Day (Squat)

Warm-up:
11 minute elliptical
Band stretches front to back
Pec/delt stretches

Back Squat
45x10
65x8
75x8
80x8
85x8x2
Slowly working my way up. Can’t get my hands close enough yet to increase the weight too drastically yet - I’m hoping for 10 lbs a week increase for the next few weeks. Form is okay, though I’m struggling not to pull too much to the right where its tight.

RDL
75x12x4
Don’t know why I’m struggling on form so bad with these. Other than being conscious of the pull in the tricep, I’m not sure what’s off. I need to do some research and remind myself of the cues. I think the upper body stretches helped - I didn’t use the versa-grips and only felt slight sensation.

Leg Press
136x12x3

Cable Hip Abduction
25x12x3 (each side)

Cable Hip Adduction
25x12x3 (each side)

15 minute ROMWOD

Last week was abbreviated (missed pull session) mostly because of work and allergies just generally making me not feel good. This week is going to be a little messed up too, so I’ll do pull day tomorrow to make sure I don’t miss it twice in a row.

Everything felt pretty good today, so I’m happy with that. Once my weights get back up I think I need to switch to a better progressive load program - I’m kind of winging it for now and letting feel be my guide.

I’m getting a keratin treatment on my hair Wednesday afternoon, and my hair lady said that I won’t be able to wash or get my hair wet - including sweat - for 3 days. So I need to figure out how to lift Thursday & Friday without sweating. I sweat profusely with just a little effort, especially now that its getting hot with 95% humidity, so this will be challenging.

[mavd]

Oooh a keratin treatment! I've always wanted to try one but I'm such a cheapskate lol. I think you should keep some damp clothes with you to put on your neck and wrists, that will cool you down quickly if you start to sweat.

For RDL, are you trying to keep your legs perfectly straight? I see some people struggle with that, so it's important to remember a little knee bend is okay. Just keep the bend through the entire motion.

[astronut96]

Oooh a keratin treatment! I've always wanted to try one but I'm such a cheapskate lol. I think you should keep some damp clothes with you to put on your neck and wrists, that will cool you down quickly if you start to sweat.

For RDL, are you trying to keep your legs perfectly straight? I see some people struggle with that, so it's important to remember a little knee bend is okay. Just keep the bend through the entire motion.

Had the treatment this afternoon and so far I’m really happy with it. She informed me after we started that not only can I not get my hair wet, I can’t put it up for 3 days either. That’s going to be even more of a struggle than I thought. Great idea on the damp cloths. We’ll be in the country starting Friday evening so I’ll need to do something!

Thanks for the thoughts on RDL. Trying to keep my legs straight might be part of the problem, I’ll focus on that next time. I’m struggling with normal DL form also - I really need to take videos.

[astronut96]

Tuesday, May 22 - Pull Day

Warm-up:
10.5 minute elliptical
Press, fly, Y, T on bench w/ 5lb DBs
Band stretches front to back

BOR
35x12
45x10
55x8
55x10x3

Super-set

DB Pull-over
15x12x4

Machine-Assisted Pull-up
70x12x2
70x10
70x8

Super-set

Standing DB Upright Row (total weight)
20x12
20x15x2

Lat Pull-down
80x12x3

Super-set

Face Pulls
40x15
45x15x2

Cable Crossover Pull-downs
40x10x3

11 minute ROMWOD

——————————-

Wednesday, May 23 - Leg Day 2 (DL)

Warm-Up:
10.5 minute elliptical
Shoulder, chest & back stretches
Dynamic lower body stretches

DL (squat width)
65x10
95x8
115x6
135x5x3

Super-set

DB Goblet Squat
25x15
25x12x2

Good Mornings
50x10
50x12x2

Super-set

Single Leg Press (each leg)
136x10
136x12x2

Back Extension
12
15x2

Almost killed myself on single leg press - some douchbag left 2 plates on one side and I didn’t see it before I got into position since it was on the side opposite the one I approached. I thought it felt heavy when I released the sled but didn’t think too much of it. Let go with my left leg and started my first rep with my right leg and then realized what was wrong. The weight took my foot to almost fully bent because I wasn’t expecting it and I barely got it back up. I did some serious cussing while removing the plates.

[anandagirl]

Thank goodness you survived the leg press!!!!!

I always bend my knees a little bit during RDL's

[thehobbes]

Oh chit! I hate when people leave stuff loaded up like that. There's a lot of stuff like Hammer Strength where most people start their sets with a plate on each side BUT I realize somebody might get on that thing to rehab an injury, so I always make sure I unload every plate in case someone needs it for that.

[astronut96]

Thank goodness you survived the leg press!!!!!

I always bend my knees a little bit during RDL's

Thanks Agirl! I really need to start videoing full sessions to critique myself. I’m not sure if I bend my knees or not. I’ve been trying to use the cue to push my hamstrings back and I think going down I’m fine, but my timing coming up is off. I read somewhere recently that RDL is one of the toughest to hit the right form, so that made me feel marginally better.

Oh chit! I hate when people leave stuff loaded up like that. There's a lot of stuff like Hammer Strength where most people start their sets with a plate on each side BUT I realize somebody might get on that thing to rehab an injury, so I always make sure I unload every plate in case someone needs it for that.

I try to be religious about unloading plates and putting things back where they belong. Even at PT, where they had assistants that put stuff away, I prefer to do it myself. I just don’t like assuming someone else will clean up after me.

There is one dude at our company gym that is horrible about leaving plates on the bar. I don’t know for sure it was him since I didn’t see anyone using the leg press that morning, but I have my suspicions. Or someone was taking off their plates and got distracted and forgot the other side. I learned a lesson and will check both sides from now on.

——————————-
I got the keratin hair treatment on Wednesday afternoon and I’m loving it so far. I skipped the gym Thursday and Friday since I wasn’t even supposed to put it up, much less get it wet in any way for 3 days. I lasted 2.5 days, until Saturday morning - we’re at the BF’s family farm and its 95 degrees. There was no way I wasn’t putting my hair up yesterday!

Stupid accident time ... I stubbed my toes on my right foot while putting my shampoo and stuff in the travel trailer shower yesterday morning. I have psoriasis and I get it under my toenails, so a few of them are highly sensitive, so stubbing my toe or someone stepping on my toes is extra painful. I cussed a few times and went on with getting ready for my shower. Then, getting out of the shower, I did it AGAIN and much harder. I cussed up a storm the second time and when I could finally see through the tears of pain, I saw that I had nearly ripped off one of my toenails. I bandaged it up and spent the day limping around the farm. It hurt and throbbed all damn day. It’s better this morning, but I haven’t put shoes on yet. I may end up squatting barefooted tomorrow which would be fine because I’ll be lifting at home.

On a happier note, my son is waiting for confirmation and his schedule to intern at the PT office where I rehabbed my shoulder. I’m not sure if I’ve mentioned it here, but he’s got 2 more semesters to go to earn his BS in Kinesiology, then he is planning to go on to become a physical therapist. So in a few more years, momman can get free rehab! Seriously, I’m proud that he’s got a direction at 21 and seems committed to getting there. I definitely can’t say that I had that vision at that age.

Happy Memorial Day everyone! Enjoy the day off (if you have it) but remember the reason for the day. To anyone who has lost family members in combat, I thank you for their sacrifice.

[astronut96]

Catching up for the week

Monday, May 28 - Leg Day 1 (squat)

Warm-up:
13 minute elliptical
Band stretches front to back
BW squats

HBBS
45x10
65x8
75x6
85x8
90x8x2

RDL
55x10
75x12x3

Wide squat
45x10
55x10x3

Rack Pulls
75x12
95x8
95x10x2

18 minute ROMWOD

———————————

Tuesday, May 29 - Push Day

Warm-up:
10.5 minute elliptical
Bench/fly/T/I on bench w/ 10lb DBs

DB Bench Press (total weight)
40x12
50x10x2
50x12x2

Super-set

Standing DB Press (total weight)
20x12x4

Flat Bench DB Flyes (total weight)
20x12x4

Super-set

DB Standing Bent Triceps Extension (total weight)
30x12x3

DB Incline Reverse Flyes (total weight)
20x10
20x12x2

Super-set

Incline Push-up
12x3

BW Bench Dips
12
8
Machine was taken when I started ...

Machine-assisted Dips
80x8x2

15 minute ROMWOD

———————————

Wednesday, May 30 - Leg Day 2 (Deadlift)

Warm-up:
10.5 minute elliptical
Band stretches front to back
BW squats

DL (squat width)
65x10
95x8
115x6
135x5
145x5
135x8

Super-set

DB Goblet Squat
30x10x2
30x12

Good Morning
45x12
50x12x2

Super-set

Single Leg Leg Press
136x12x3 (each side)

Back Extensions
15x3

15 minute ROMWOD

[mavd]

Nice logging :-) How's the bf doing post-off?

[astronut96]

Nice logging :-) How's the bf doing post-off?

Thanks Mav!

He’s doing fine now - still tweaks his pec every once in awhile. We made an appointment for him to go to a doctor a couple weeks ago but when they found out he was in an accident they didn’t want to see him. He hasn’t been to the doctor in years so he doesn’t have a regular one that he could go to. He just wanted to get his pec and musculature checked out to make sure nothing is torn, but he’s given up now.

He still hasn’t been back on a bike since, but he’s starting to get the itch back again.

[astronut96]

Monday, June 4 - Leg Day 1 (squat)

Warm-up:
10 minute elliptical
Band stretches front to back
Dynamic lower body stretch

HBBS
45x10
65x8
75x6
95x8x4
Squats are starting to feel better on my shoulder but it still takes until the 3rd or 4th set to feel comfortable. I have to really focus on squeezing and getting my back tight when I’m setting up.

RDL
75x12x2
80x12x2
Form is better - just need to keep doing it and paying attention.

Leg Press - wide
1PPSx12x3

Cable Hip Abduction
30x12x2 each leg

Cable Hip Adduction
30x12x2 each leg

18 minute ROMWOD

I’ve got to recommit to reduced calories ... again. I drink way too many calories on the weekends and I’m really frustrated with myself. I know I can do it, I just have to commit.

[Partyrocking]

Good luck to your son!

I’ve got to recommit to reduced calories ... again. I drink way too many calories on the weekends and I’m really frustrated with myself. I know I can do it, I just have to commit.

You got this!

[mavd]

Thanks Mav!

He’s doing fine now - still tweaks his pec every once in awhile. We made an appointment for him to go to a doctor a couple weeks ago but when they found out he was in an accident they didn’t want to see him. He hasn’t been to the doctor in years so he doesn’t have a regular one that he could go to. He just wanted to get his pec and musculature checked out to make sure nothing is torn, but he’s given up now.

He still hasn’t been back on a bike since, but he’s starting to get the itch back again.

Uh oh, he should really get checked out! Better to not let such things linger. I'm sure he'll be back in the saddle soon. I passed a downed rider on my way in this morning, he was sitting up but in neck and arm splints talking to the cops. *sigh* There's also this crazy video getting passed around of a Prius purposely running down a biker here in SD! So scary!

In equally crappy news (at least to me!) did you see Lorenzo is stealing Pedrosa's ride with Honda?? I really hate to see that whiney brat back with a competitive manufacturer. Plus, Dani has put in so much time with Honda and to be ditched just like that.... ugh.

[astronut96]

Good luck to your son!



You got this!

Thanks on both counts PR! My son found out today that he starts his internship on Monday. He’s excited. Looks like I may be joining him back there, but more on that later.

Uh oh, he should really get checked out! Better to not let such things linger. I'm sure he'll be back in the saddle soon. I passed a downed rider on my way in this morning, he was sitting up but in neck and arm splints talking to the cops. *sigh* There's also this crazy video getting passed around of a Prius purposely running down a biker here in SD! So scary!

In equally crappy news (at least to me!) did you see Lorenzo is stealing Pedrosa's ride with Honda?? I really hate to see that whiney brat back with a competitive manufacturer. Plus, Dani has put in so much time with Honda and to be ditched just like that.... ugh.

OMG that Prius story is crazy! People are such a$$holes sometimes! That’s what makes me nervous about passing lane splitting here ... how many drivers will be totally oblivious but get pissed that a bike is getting ahead of them.

Yes I read about all the moves in the last week. I loathed Pedrosa when I first started following MotoGP but I’ve gained a whole lot of respect for him the last several years. There’s no way he should be as successful as he is at his size. He’s the Jose Altuve of motorcycle racing. I read that it was a mutual decision but I still feel bad for him. I’ll definitely be pulling for him next year to kick JLo’s ass on a satellite bike. Now I have even more reason to root against Honda!

[astronut96]

Tuesday, June 6 - Pull day

Warm-up:
10.5 minute elliptical
Cheerleaders/Y/W with band x 10 each
External rotationx15x2

BOR
35x12
45x10
55x8
55x10x3

Super-set

Straight-arm DB Pull-over
15x15x4

Machine-assisted Pull-up
70x10x4

Super-set

Standing DB Upright Row (total weight)
20x15x3

Wide Lat Pull-down
80x12x3

Super-set

Face Pull
50x12x3

Cable Cross-over Straight-arm Pull-down (total weight)
40x12x3

15 minute ROMWOD
————————

Wednesday, June 6 - Cardio & DB Combos

32 minutes elliptical

DB Squat to OH Press (total weight)
20x10x3
These were really hard for some reason - I just felt really uncoordinated.

Super-set

Incline Push-up
15x3

DB RDL to BOR (total weight)
40x12x3

DB Clean & Press (each arm)
15x10
10x12x2

15 minute ROMWOD

———————————-

Thursday, June 7 - Leg Day 2 (DL)

Warm-up:
10.5 minute elliptical
Cheerleader/Y/W with band x 10 each

DL (squat width)
65x10
95x8
115x6
135x8x3

Super-set

Plate Goblet Squat
25x15x3

Good Morning
50x12x3

Super-set

Single-leg Leg Press
136x12x2 (each leg)

Back Extensions
15x2

15 minute ROMWOD

——————————-

I felt fine during and after Tuesday & Wednesday’s sessions. If anything, my left arm (the one that wasn’t recently repaired) felt weak and fatigued. Fast forward to Wednesday afternoon, and I started getting pain in my right (repaired) arm but can’t really pinpoint where its coming from. As the day went on it got worse and I was annoyed but not overly worried and I decided to go on with the DL session on Thursday and let feel be my guide.

DLs felt okay but I did feel it where my arm was hurting the day before, but not bad enough to make me stop. Probably not my best decision to DL today ... I’ve been hurting worse and worse ever since, and my range of motion is getting more and more limited. The pain is in the vicinity (I believe) where the surgeon reattached my bicep tendon, and that’s got me worried. Any movement hurts - even just swinging my arm when I walk. I was able to get an appointment with the surgeon tomorrow afternoon and I’m icing it tonight, so we’ll see. I also have some tightness around my shoulder blade so I’m hoping everything is just irritated for some reason and all I need is rest and TLC. I’m planning to do some cardio and stretching in the morning, but nothing else. I’m so frustrated and tired of this crap!

[mavd]

Oh no!!! Fingers crosses that it's nothing serious. I know it sucks so bad to take it easy when you're feeling motivated, but you need to listen to your body!

[astronut96]

Oh no!!! Fingers crosses that it's nothing serious. I know it sucks so bad to take it easy when you're feeling motivated, but you need to listen to your body!

Thanks Mav, I appreciate the good wishes.

Unfortunately I’m back in a sling for at least 4 weeks. X-rays showed some irritation and inflammation where the bicep anchor is attached so he totally shut me down to hopefully let it heal. He said if it doesn’t, then he may need to go back in and use a plate and screws. He doesn’t know what is causing it, but speculated that it may be an auto-immune response (I have psoriasis).

I’m pretty bummed. I told the bf that I’m going to have a pity party this weekend and then I’ll suck it up and deal with it. During the pity party I’ll put together a plan for what I can still do in the gym - mostly cardio & Leg machines. *sigh*

[mavd]

Noooooo!! I'm so sorry :-(

[anandagirl]

Oh no!!! That sucks. Hope you heal up quick.

[astronut96]

Hello ladies - been taking an unintended hiatus. We were on vacation in Colorado (more on that and pics below) for a few days but I just haven’t been in a good place mentally since having to go back in the sling. But, after the pity party that lasted way too long, I’m back and ready to do something, though still not sure what other than cardio, lower body weight stuff, and core work.

A large part of my frustration comes from the fact that the surgeon has me doing nothing physical - including no PT. I texted my therapist and he talked to the doc and basically said the same thing ... “take it easy”. I’ve been back in the sling for 3 weeks, and the swelling is pretty much gone and it feels so much better so I’m itching to use it. I was off work yesterday and left the sling off for most of the day (shhhhh, don’t tell my doctor) just doing stuff around the house and still being careful, and it appears to be fine today. I go back in to see the surgeon next Friday and I’m guess that he’ll put me back in PT since I seem to have lost some RoM. Once I’m released again I’m considering sticking to body weight for awhile ... I’m a little gun shy of jumping back into weight lifting especially since he can’t tell me what is causing the issue. I suspect its a combination of things, but I think deadlifts are the primary culprit.

We got back from Colorado late Wednesday and I took vacation Thursday and Friday. Both days I did 30 minutes on the elliptical and as much of the ROMWOD routines as I dared to do. I’m planning on getting back in the gym Monday morning and focusing on cardio, body weight exercises, and core. I’ll wear the sling so I’m not tempted to do something I shouldn’t.

Vacation stuff next ...

[astronut96]

Enough of that .... Colorado is so beautiful! I’ve been to Colorado Springs and Pike’s Peak before, but we were working as the pit crew for a motorcycle racing in the Pike’s Peak Hill Climb, so we didn’t really have time for much else. This time we drove up to Colorado Springs and went to the hill climb fan fest on Friday evening and hung out with some friends from another team. We’re not racing this year so Saturday morning we continued on to Basalt (very close to Aspen/Snowmass) to visit the BF’s cousin.

Since I’m limited on what I can do, we spent most of the next 2 days hanging out with their cool cat, driving to places with awesome views, and walking around Aspen and Snowmass. Of course we also ate in excellent restaurants and washed it down with local beer.

Our first stop was in Dallas to check out a company that sells a kit car that the BF is looking at building.


We stopped for the night in Amarillo and ate at a steakhouse who’s claim to fame is a 72oz steak challenge that was featured on Man vs Food. No, we didn’t try it!

Friday we continued on to Colorado Springs.

Please ignore the bugs on the windshield and the crappy picture.


Pike’s Peak Hill Climb fan fest

[astronut96]

Saturday we drove to Basalt


Sunday we went to Aspen and rode the gondola up to the top and hung out there for a couple hours.






We went to Maroon Bells for more photo ops after that.

[astronut96]

Monday we watched Kitcat play with his kill (poor bunny ) then drove to Snowmass for lunch.




We started back home Tuesday morning, stopped in Amarillo again, and got home Wednesday afternoon.

We had such a good time and it was so nice to get away, sling and all. I’m looking forward to going back again when I can do stuff - I’d love to go hiking there. The BF’s cousin is a big biker (the pedal kind), rock climber, etc so she’s in great shape. It’s such a different way of life there ... I could definitely get used to it!

[Partyrocking]

Looks like a lovely vacation.

[anandagirl]

Glad you had fun! You'll be back in the swing soon enough, take care of yourself!

[astronut96]

Hello! I’m here and alive, just haven’t had any good lifting to post but I have been consistent in going to the gym and doing what I can. When I went back to the surgeon a couple weeks ago, he let me take the sling off but said to still take it easy and come back in 4 weeks. I asked if I could lift at all and he says “well you could use 3lb dumbbells but that won’t do you much good.” But guess what ... I’m using 3lb dumbbells.

The first week out of the sling was crazy with 4 baseball games and other stuff - and I was still in a mental funk - so I didn’t get back to the gym at all. The last 2 weeks I’ve gotten back on track but I’m sticking to the plate loaded leg press and machines to work legs, and my 3lb weights for shoulder and arm work. I’m focusing more on cardio on upper days, and dedicating at least one day to core.

Last week I did *something* 6 days out of 7 (2 lower with machines/cables, 2 cardio/“upper”, 2 cardio/core) and I’m on track for the same this week. I’m refocusing on my diet as well, though the scale is being a biatch. I go back to see the surgeon on 8/3 and I’m hopeful that he’ll give me the go-ahead to get back to normal activity ... slowly. I have resumed some of the band work that I did during PT and I’ll continue that for the foreseeable future.

I’m too lazy to log the last 2 weeks here but I’m going to try to get back to logging too, pitiful as my lifting is these days. It’s okay though, I’ve come to terms with it and swallowed my pride.

Off to catch up on journals!

[mavd]

Hi! Glad to see you're making progress, fingers crossed for good news!

Oh baseball.... The Tigers are officially on the "negligible playoff potential" lists, even if they're not statistically eliminated yet. Looks like JV is living the dream down there in Houston, got his model wife all knocked up and everything. *grumble grumble grumble*

[anandagirl]

Just do what you can do! You're gonna make it

[astronut96]

Hi! Glad to see you're making progress, fingers crossed for good news!

Oh baseball.... The Tigers are officially on the "negligible playoff potential" lists, even if they're not statistically eliminated yet. Looks like JV is living the dream down there in Houston, got his model wife all knocked up and everything. *grumble grumble grumble*

The Astros were the bottom of the barrel not too long ago, so I understand the frustration. It’s hard to stay interested when your team is out of it. JV does lead a charmed life doesn’t he?

Just do what you can do! You're gonna make it

Thanks AG! That’s hard to remember sometimes. Update below ...



So much for my commitment to logging regularly again. I’ll log the week below, but for now an update in the saga that is my recovery from surgery 8 months ago.

I’m still having random, occassionally excruciating pain in the area where my bicep tendon is re-attached and I had a follow-up with the surgeon today. Since it started hurting around the end of May, I’ve been back in the sling for a month and then “taking it easy” for a month, with little to no improvement. He took more x-rays today and said it still looks irritated like I’m having a reaction to the anchor. Turns out that he used a different anchor in the bicep repair than in the RC repair because the bone is more prone to fracturing - and this anchor is plastic. But he also said he uses them all the time and has never had a problem.

I go in for another MRI on 8/13 and he said if it doesn’t look right he’ll probably go back in and “scrape out” (his words) the anchor and probably do a bone graft ... I didn’t ask what happens to the tendon in that scenario. If it looks okay, he’ll try stem cells or something to help get the tissue to heal.

So, the update really is no update at all. I’ll continue being cautious especially in the gym and see what happens. I did get to the gym 4 days this week and we have a Five Finger Death Punch concert tonight, so I should be plenty of movement in there since we’re in general admission with no seats. And its outdoors, so I’ll sweat my a$$ off. Tomorrow and/or Sunday I’ll do some cardio and core work.

Monday, July 30
Warmup: 1 mile on the Elliptical plus band stretches

Plate Loaded Leg Press
186x12, 226x12, 246x12, 276x10x2, 296x8, 301x8, 136x25

Interspersed in between sets were band and very light cable exercises from PT.

20 minute ROMWOD

————————————
Tuesday, July 31

32 minutes Elliptical

Shoulder work with 3lb dumbbells
Light chest and back cable exercises

20 minute ROMWOD

————————————
Wednesday, August 1

1 mile on the elliptical plus band stretches

Single Leg Plate Loaded Leg Press
136x12x3 each leg

Split Squat w/ Dumbbells
20x10x3 each leg

Leg Extensions
50x20

Single Leg Extensions
25x20, 30x20 each leg

Single Leg Curl
30x20x2 each leg

Cable Hip Abduction
30x20 each leg

Cable Hip Adduction
30x20 each leg

Interspersed in between sets were band and very light cable exercises from PT.

18 minute ROMWOD

————————————
Thursday, August 2

32 minutes Elliptical

Shoulder work with 3lb dumbbells
Light chest and back cable exercises

20 minute ROMWOD



I’ll be so happy to get back to being able to hold more than a few pounds in my hands! Other than leg press, I hate leg machines ... not sure why, just do. Next week I’m going to do more dumbbell leg work and see how it goes with just holding the weight. I can feel a pulling sensation at the anchor when I hold anything with any real weight so I’ll keep taking it slow and go by feel.

Hope everyone has a great weekend!!

[astronut96]

Well my last attempt at logging consistently didn’t go so well. I’ll keep trying until it sticks.

The good news is that my right arm is feeling much better. I had another MRI done last month and the doc said no more surgery should be required (yay!) and that it looks like a really bad bone bruise at the site of the bicep anchor. He put me on a week long steroid pack, then I was supposed to take an anti-inflammatory for 4 weeks, but those made me feel like crap and I only lasted a couple days. Thankfully the steroid seems to have done the trick. If the problem recurs he’ll do stem cells/bone regeneration. Not sure about that so I hope I’m good to go.

I have been trying to be consistent in going to the gym and I’ve been getting 3-4 days per week, but I’m not running a program so its kind of a hodge-podge. I deadlifted last week and squatted today and both felt fine, so I think I’m ready to get back to a progressive routine ... just have to figure out what I want to do.

Here’s my session from today:

Warmup: 10 minute elliptical plus dynamic upper and lower stretching

HBBS:
45x10
50x10
55x10
65x10
75x10x3
Want to progress slowly with these. I’m using straps (thanks for setting a good example Ham! ) and its a bit of a learning curve. For not having squatted in a few months, I think my form and depth was okay but it needs work.

Decline DB Press (total weight)
20x12
30x12x3
I may never bench press with a barbell again, so I’ve switched to dumbbells. My PT told me that decline is least stressful on shoulders, so for now I’ll stick with them.

RDL
75x12x3

DB BOR (total weight)
40x12x3

20 minute ROMWOD


Not a whole lot to it, but my main goal was to complete several high-rep squat sets to work on mechanics and figure out strap placement. Felt good to have a bar on my back again!