3/22 training

Still not as strict of a regimen as id like, but itll happen.  Thinking about doing lower upper lower upper lower back off for each week since im not doing anything else.  Maybe add in some cardio too, who knows.

Monday: ankle/ir work

4x20 banded good mornings, bw squats, glute bridges, standing crunches and 20 total hip airplanes both sides.  Then more ankle/ir work

Wednesday: ankle/ir work

4x20 banded glute thrusts, goblet squats, band leg curls, crunch machine and 20 total hip airplanes both sides.  Then more ankle/ir work

Thursday: db bench press: warmup to 90x34 3 rest pauses

+ seated row: warmup to "14"x38 3 rest pauses

Had to cook dinner after this. Glad i did something.  Did a lot of pull aparts that night too

3/15 training

Everywhere is shut down.  Just felt like doing pushups and pullups this week.  Gonna be mote structured next week.

march 8 training

Meant to post this a couple days ago.  Gonna be training at home for a few weeks because of the coronavirus bullcrap.

Tuesday: paused bench: warmup to 3x265x3 265x11

+ rear delt flyes: 4x10x20

Incline DB press: 2x70x10 70x12

+ chest supported rows: 3x55x10

100 reps incline curls + overhead rope

Wednesday: sumo deadlift: warmup to 3x265x3 265x10

V squat machine: 2x2.5platex10 3platex10 no lunges today because Im training 4 days in a row 

Thursday: db seated shoulder press: 5x60x8

+ seated row: 5x"10"x10

Dips: 100 reps

+ facepulls: 5x"3"x15

Tate press + hammer curls: 3x50x7

Sunday: 5 sets of 20 glute bands + 15 goblet squats + 20 leg curls

march 1 training

Still.messed up, but feeling optimistic about my treatments.  Even my posture seems to be getting better.  I think my shoulder is whats causing my hip to hike.

Monday: paused bench: warmup to 3x255x4 255x10

+ 4x10x15 rear delt flyes

Incljne db press: 2x65x10 65x

+ chest supported rows: 3x50x10

100 incline curls + overhead rope extension 

Tuesday: sumo deadlift: warmup to 3x255x4 255x10

V squat: 2x2platex10 2.5platex12

4 minutes lunges

Friday: ohp: warmup to 3x145x4 145x13

+ 4x8 pullups

Dips: 2x15, 1x20

+ facepulls: 3x25x20

Slow tate presses + hammer curls: 3x50x6

Saturday: squat: warmup to 3x235x4 235x10

Weight forward rdl: 3x185x6 slow