Thanks. I’ll do my best to share what I can.
Thursday 4.3.25
SLDL- 315 x 8 x 3 (felt fine after rep 1, but that was a little twingey on the ol’ leg)
Bulgarian split squats w/ BW were “fine”, but too easy. Adding dumbbells didn’t feel great at an intensity that was challenging, so…I ended up doing these on the belt squat machine. Whether it was the assistance or upright torso positioning I can’t say, but these felt okay. 135 x 10 x 3
DB RDL- 130’s x 12 x 3 (most painful/challenging part is “walking” the dumbbells out of the rack lol)
leg extensions
standing calf raises
hanging leg raises
Leg is feeling “okay”, but does bark at me if I load it too much or move too quickly, e.g. running across the street. That said, it is better than last week. I’m hoping it continues to improve from last week!
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Friday 4.4.2025
Decent day all things considered. I’m discovering more and more things that are sensitive, as well as things that don’t. For example, leg drive on the bench is a bit sensitive, as is trying to “jump” up to do chin ups lol. Probably should’ve figured the latter. That said, I had no issues doing weighted dips and getting up there so…I’m not completely pickled.
Bench 315 x 5 x 4
Chin ups + 25lbs x 10 x 4
Dips + 45lbx x 12 x 4
Chest supported row 365 x 12 x 3
Incline Flye- worked up to 40’s x 12
Preacher curl
Triceps press downs
30 min z1-2 on bike
Monday 4.7.25
Leg press, close stance- 605 x 8 x 3 (not deep enough, but relatively pain free. Went to 405 x 12 with a wider stance where I could get depth using a 3-0-3 tempo. Still well tolerated)
Hip thrust 635 x 10 x 2
Step ups 24" box, 10lb DB’s - higher box, lighter weight. No increase in symptoms for 12’s each side x 3 sets
Lying leg curl
back extensions
20 min bike z1-2
Tuesday 4.8.2025
Pendlay Row (stiict) 250 x 8 x 4
Incline DB Bench, paused 110 x 10, 10, 7
1-arm pull down (hammer strength) 295 x 12 x 4
Seated DB OHP- 75 x 12 x 3
Cable 1 arm lateral raises
Triceps v grip press down
25 min z1-2 stairs
Thursday 4.10.2025
SLDL on 1" deficit- 325 x 8 x 3 (no pain)
bulgarian split squats on the belt squat 240 x 10 x 3
DB RDL 140’s x 12 x 3 (dumb exercise because I can’t load it and it’s a pain to walk the dumbbells into position. Maybe I’ll finally do good mornings)
Leg extensions
hanging knee raises
40 min z1-2 bike
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Friday 4.11.2025
Bench- 315 x 8,6,5
Chins + 30lbs x 10 x 3
Dips +70lbs x 12 x 3
Chest supported row
Seated OH triceps extension
Preacher curl
30 min z1-2 bike
Sunday April 13, 2025
Pendulum squat, 3-0-3 tempo 225 x 8 x 3 (not terrible feeling until it got hard…tolerable for a rep or two)
RDL 365 x 10 x 3 (no tempo needed!)
Belt squat, wide stance 275 x 10 x 3
Leg curls
back extensions
30 min z1-2 bike
Monday April 14, 2025
Pendlay Row 275 x 8 x 4
Incline bench, wide grip 240 x 10 x 4
Single Arm Pull Down (Hammer Strength)
DB Flat bench 120’s x 12 x 3
1-arm lateral raises
Close grip push ups (not a great exercise because hard to load. Will replace next week)
30 min stairs z2-3
Tuesday April 15 ,2025
SLDL from 1" deficit 405 x 8 x 3
Hack squat 225 x 10 x 3 (still very uncomfortable)
Leg extensions
Standing calf raise
30 min bike z1-2
Missed a few days logging here, but anyway…
Monday 4.21.25
Lying leg curl, 120 x 12, 135 x 12, 150 x 12 @ 9
Pendulum squat (normal tempo) 235 x 8 x 3 (no pain!)
Incline bench 275 x 8 x 4
Weighted chins + 45lbs x 10, 8, 7
DB lateral raises
30 min z1-2 stairs
Having surgery tomorrow, so we’ll see when I feel comfortable coming back to lifting. Hoping I can do something come Friday.
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