Tredmill warm up 10 mins 3.0 mph, 5.0 incline

Leg press 160/15, 220/15, 260/15, 300/15 (7/10 for ease)

Leg ext 50/15, 60/15, 70/15, 80/15 (6/10)

Leg curls 50/15, 70/15, 80/15, 90/15 (8/10)

Seated Calf raises 45/15, 50/15, 55/15, 60/15 (7/10)

Band exercises for delts "rehab"

20 minutes elliptical intervals (~268 cals)

I could tell meds were in my system. Felt a great burn with really light weights, but overall for the first day back I was expecting way worse!! I would give today a 7/10 for overall

I am planning on going back tomorrow and try to do some real light back work but I dont know how the shoulder will hold up. I have messed up rehab before on my knee when I was younger so I know now to listen to my body and not push to hard. So we’ll see

 More on my surgery: it was called an A/C disconclavical reduction. Basically doc took out bout 3/4 of an inch of my collar bone and removed alot of bone spurs in my right delt. He told me a 27 year old should not have that much damage yet. He said it looked like a 50 year old’s shoulder. I have full blown arthritis in my shoulder, so he told me weights are probably out of the question?? I am determined to prove that part completely wrong.

Anyone have this surgery or know of anybody? And if they could continue to lift or not?

Pull ups assisted 3×15

Machine rows 100×20 140×15 220×6 260×6 300(whole stack)x6 dropset 100×20

Pull downs 80×15 100×15 140×15

EZ curls 25×20 35×20 65×15

DB curls 20×15 25×15 35×12

Reverse ez curls 15×20 25×20 35×20

Decline crunches 3×15

Just another day!!! Pump was really good though

Pull ups assisted 3×15

Machine rows 100×20 140×15 220×6 260×6 300(whole stack)x6 dropset 100×20

Pull downs 80×15 100×15 140×15

EZ curls 25×20 35×20 65×15

DB curls 20×15 25×15 35×12

Reverse ez curls 15×20 25×20 35×20

Decline crunches 3×15

Just another day!!! Pump was really good though

Pull ups assisted 3×15

Machine rows 100×20 140×15 220×6 260×6 300(whole stack)x6 dropset 100×20

Pull downs 80×15 100×15 140×15

EZ curls 25×20 35×20 65×15

DB curls 20×15 25×15 35×12

Reverse ez curls 15×20 25×20 35×20

Decline crunches 3×15

Just another day!!! Pump was really good thought

Felt good today after working another long day

Incline BB 95×20 135×15 185×8 215×6 235×6 295×2 305×1

Flat DB 75×15 90×10 100×6

Pec Dec 100×15 120×15 140×12

Cable press down 120×20 160×15 200(whole stack)x15

Rope press 60×15 60×15 50×15

DB kickbacks 15×15 20×15 25×15

Weighted swill ball crunches 25lbx15 35lbx15 45lbx15

10 minutes on elliptical interval training

10 minutes of stretching

Great pump in the gym felt great for a few days off. Going back in the morning for Back and bicep day!!

Leg press 0×30 180×20 360×12 450×10 540×8 630×6 dropset 270×20

Leg ext 60×15 80×10 100×10 140×10

Seated leg curls 60×15 80×10 100×10 140×10

Seated calf raises (really squeeze at the top) 45×15 55×15 65×15

Standing Calf raises off floor bodyweight 3×15

10min of intervals on elliptical

10min of intervals on running machine

10 min of intervals on bike

Overall I had a good workout and felt great!! Really trying to focus on the diet. I need more variety besides eggs, chicken salads and low cal chili!! I just get sick of eating the same kind of stuff every couple of days.

Any tips for diet would help. I am looking to keep to gain more stregnth but lose the weight overall.

10 min warmup

Incline Barbell 95×20 115×15 145×15 185×6 205×6 225×6 245×5

Flat Dumbbell 60×15 75×15 90×10 100×7

Pec Dec Flyes 70×20 100×15 110×15 120×12

Cable press 110×15 140×15 180×15 200(whole stack)x12

Rope Ext overhead 60×12 60×12 60×12 60×12

DB Kickbacks Dropsets 20,15,10 x 10 each (x3)

20 min elliptical

Sunday 23rd

Cardio

15 min elliptical

15min Run/stair machine

15 min stair stepper

15 min bike

Band and medicine ball core/plyos

Heart rate monitar said 1 hr 28 min avg hr 168, cals burned 1098

I am happy overall with my workouts this week. It’s just really hard to go into the gym knowing you can’t lift as much as you would like too. But it’s the 2nd time I have hurt my lower back and realized how much I use it through out the day and if I hurt it again I won’t be able to get around with out being on pain pills.

Nov 21 Legs

warm up bike

Leg press 180×20 270×20 360×15 450×15 540×15 dropset 180×20

Leg ext (superset) 50×20 70×20 80×20

Leg curl 50×20 70×20 80×20

seated calf raise (triset) 45×20 55×20 65×20

Stand bodyweight raises 3×20

Toe raises 3×20

15 minutes elliptical machine

Barbell shoulder press 95×15, 115×15, 135×10, 155×8, 175×6, 195×4, 205×2

Machine leg press 140×15, 260×10, 280×10, 320×10, 360×10, 400×10

DB Shrugs to side 50×15, 65×10, 75×10, 85×10, 95×10, 100×10

Medicine ball overhead superset with med ball straight in front of head crunches 3x 20

Knee up 3×10

BB bench press 115×15, 135×15, 185×10, 205×8, 225×6, 245×4, 265×2

Deadlifts 135×15, 185×10, 225×10, 275×8, 315×6, 365×3 (got off rythm and had to put it down on the fourth)

tricep Cable press 80×15, 100×10, 120×10, 140×10, 160×10

Decline situps 5 x 10