My hip is starting to feel better. The only movement that caused me a little setback was band good mornings. I did them instead of deadlifts. I think 11 controlled sets with the average band must have been too much. I think I'll try physio ball reverse hypers next week.

The shoulder has been making nice progress, but surprisingly bothered me on bench night. I completed my usual warm up, but I guess it was not enough. I'm going to put some type of heat on it next bench session. We'll see if that makes a difference.

All in all the body is coming along. I feel confident I'll be able to load the bar for squats and deadlifts after this short three weeks off. Just have to stick with the plan.

Running albeit slowly is getting harder. The intervals are now 2:30 run with only :30 walk. I guess I need to make progress if I'm actually going to be able to sustain some kind of pace.

The rest of the work is what it is. Just bustin' a$$ and smoking through these sessions as fast as possible. My body weight is moving down and I can see an end to this journey or at least a little respite.

ALRIGHT I JUST CAME BACK AND FINISHED THIS SH!T UP AND THE MOTHER F'N COMPUTER DUMPED IT ALL AND NOW I HAVE TO DO IT AGAIN! GRRRR, I WOKE UP WITH SAGGY DIAPERS TODAY AND AM IN NO MOOD WTF! DAMN I AM MAD!

THURSDAY Conditioning/rehab
Foam rolling
Stretching

Treadmill
5:00 Warmup walk
6 rounds 2:30 run/:30 walk
5:00 Cooldown Walk
28:00 total

FRIDAY Bench Press w/football bar and legs up
Bench warm-up 140x5
Face pulls x25
Bench warm-up 185x5
Pullaparts x25
Bench warm-up 225x5
Bench Work Set 265x5
Bench Work Set 305x5
Bench Work Set 345x5
Bench Work Set 265x8
Bench Work Set 265x8
Bench Work Set 265x8
Bench Work Set 265x8
Bench Work Set 265x8

Circuit 3x:
Split squat x15 each
Inverted row x15
KB swing x15

SATURDAY Deadlift
Warm up
Band GM’s
Hanging leg raises x12
Band GM’s
Hanging leg raises x12
Band GM’s
Hanging leg raises x12
Band GM’s
Push-ups x16
Band GM’s
Pull-ups x6
Band GM’s
Push-ups x16
Band GM’s
Pull-ups x6
Band GM’s
Push-ups x16
Band GM’s
Pull-ups x6
Band GM’s
Push-ups x16
Band GM’s
Pull-ups x6
Time 24:02


SUNDAY Conditioning/rehab
Foam rolling
Stretching

Treadmill
5:00 Warmup walk
6 rounds 2:30 run/:30 walk
5:00 Cooldown Walk
28:00 total