Day 1 WEIGHT Rest Interval REPS SETS
Dumbell Bench Press Superset Rows 100s as need 6 2
Incline Chest supported dbell rows 65s 10 2
Decline Close Grip bench 225 as need 8 2
Incline Cable fly 70 120 sec 12 2
lat pulldowns 140 90 sec 12 3
cable 1 arm curl--superset decline dumbbell tri ext 5 sce negative 30--80 75 sec 10--12 3
Day 2 WEIGHT Rest Interval REPS SETS
Safety Squats Narrow Stance 5 sec negative 365 as need 5 2
Dead Stop Leg Press 6 plates 125 sec 8 2
Backwards Sled Drag 60 feet 245 40 sec 1 6
leg cur 100 60 sec 4 2
Palloff Press 60 60 secs 6 2
Day 3 WEIGHT Rest Interval REPS SETS
Push Ups BW 60 sec 25 3
Crucifix lat pulldowns 90 45 sec 15 2
Rear Delt swings facedown incline,6 inch ROM 45s 120 sev 12 2
Day 4 WEIGHT Rest Interval REPS SETS
Bulgarian Dbell Squats 45s 30 sec 5 2
Farmers Walk 50 feet no straps 225 as need 1 2
Seated row wide grip 200 60 sec 12 2
RDL 5 sec negative 365 as need 5 2
Weighted Plank 20 sec BW+10 60 sec 1 2

 

I'm dealing with some minor issues:

Left shoulder is still bothering me. I've put it off long enough. I need to go see a PT.

Knees are aching but I know some body tempering will fix that quickly.

Forearms and hands are beat up- deep tissue massages will be enough there.

Health wise, my bloodwork came back out of whack. I have to address that immediately due to one of the biologics I'm taking. We'll see what comes of that and if or how it affects training.