2nd day back, so did some back. Super light again, my muscular endurance is still low.

T-bar rows 225, 250, 270, 250, 225
Cable rows 4 sets @ 220
Pull ups to failure
Abs
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Not much lifting here as of late, lots if cardio (usually 8 miles on the bike and 3 or so on the treadmill) been doing a lot of short card (military) exercises, still 220 lbs so my size is ok, but need to get back into more of an overall fitness routine, I have to go to Fl. In a few years and do some academy stuff again :-)
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Forgot how much I really hate going during the after work rush, especially in SF.

Had to work around the crowds and do what I could without having to wait 30 min for the squat rack.

Back day as well, Tom.

Wide grip pull downs: 8x6
DB row: 4x6-8
Single arm seated row: 4x6-8 (dropset)
T-Bar row: 4x8-12
Hammer strength hi-rows: 5x8 (dropsets)
Rope face pulls: 4x10-12

Seated incline db curls: 4x6
Reverse grip curls bb: 4x6-8
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Nice, Huy! :-)

Day off today necessitated by work training....probably not a bad thing, pretty sore from Monday and Tuesday. Back for shoulders and triceps tomorrow.
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Leg day, focused more on hammys though.

Squats: 6x5
Lying hamstring curls (single leg): 5x8 (dropset)
Stiff leg deads: 5x8-10
Seated hamstring curls: 5x8-12

Finished off with a couple shoulder lifts because I may not be training tomorrow due to a hectic day.

Seated db press: 4x8-10
Side lat raises using cable: 4x10
Side raises --- front raises: 6x5
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Aloha guys, it's been a while and hope all is well with everyone. Physical therapy is on going and I'm still working 1 and 2 pound DB's. Such a humbling experience. Good news is that most of the pain from the bruised bone is finally going away after almost three months.
Bad news, my external rotation locked up, which is not common for what the doc did, so they crank on my arm and force it in short sessions, hurts like hell, but slowly getting better. Still have a long way to go, but all in all, getting better.
Be healthy, :-)
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Great to hear from you, Jay....hope that you continue to improve with therapy. :-)
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2nd to what Tom said. Get soon well brother!
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Shoulder day for me coming up. While Jay heals for the rest of us, I will continue to be our token "cripple". :-)
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You are on your way! Take it easy and get well soon.


I ran for a while the past couple days to work out all the alcohol.
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question fellow.... Are floor dips good to workout your triceps ?
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I prefer bench dips over floor dips for tris, Edwin, as you can get a better range of motion (i.e., deeper). Easier to add weight as you good stronger too.

Good shoulder workout for missing 3 weeks....relatively pain free too. Did seated military for delts, barbell shrugs for traps, and close-grip bench for tris.
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Back and abs

Dead lifts: 5x8
Reverse grip lat pull downs: 4x8 (dropset)
Hi lat pull downs: 4x8
Lat pull downs using cable grip: 4x10
Wide grip lat pull down: 3x10 (dropset)

hammer curls: 4x10
bb curl: 4x6-8
spider curl db: 4x6
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Today was supposed to me legs and bi's. Knee was tweaked after my game last night, so I just hit bi's and abs.

Barbell Curls to 145
Cambered bar Curls to 145
Preacher curls to 135
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I'm on such a effed up split. Quad-zilla day along with some light chest. I'll post it later, waiting for my sushi!
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Front squats: 3x8, 5x4
Single leg extensions: 5x10-12 (drop set)
Angled leg presses: 5x8 (drop set)
Sumo dead: 4x5

Incline db press: 4x8-10
Flat bench db: 3x8
Fly machine: 4x10 (drop set)
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International Chest Day. Didn't have a lot of strength so I repped it out.

Incline Bench
Dumbbell Bench
Dips

Back tomorrow, hoping to have a little more testosterone.
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After a real low energy, low strength chest day yesterday, decided to do moderate weight/high reps for back today. Kept the reps between 21 and 15, so the weights were pared down a bit.

T-bar rows 160, 180, 205, 225, 250
Dumbbell rows 100 x 4 sets
Bent over rows 205, 225, 245, 265
Neutral grip wide pulldowns 180, 220, 240, 240, 180
Dead hangs to failure
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I thought we killed this thread :-)

My splits have been funky, but slowly getting back to normal.

Back today, basically copied Ben Pulaski's back session on one of his youtube channels.

Negative pull ups --- lat pull downs
high row (both arms) ---- db row
T- Bar row (dropsets)
lat pull downs, AGAIN (heavy)
DB row, AGAIN (heavy)

Finished with some bicep exercises
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Shoulders/Hamstrings

Standing DB press 4x8
BB upright row -- seated smith machine press - 4x8 (superset)
Cable side raises -- bb side raises -- rope face pull - 4x8 (giant set)

lying leg curls - 7x10
DB stiff leg deads - 5x8-10
Seated leg curls - 4x8-10
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