Speed bench w/legs up using football bar and 3 grips 185 w/doubled micro mini 9x3
Football bar tri ext/jm inside grip 95 w/doubled micro mini 3x15
Dumbbell lateral raises 25 3x15
Standing fat bar pulldowns to sternum 50/70/90//100/110/120/130/140/120/120x10
Neutral grip pullups 3x5
Rope curls 10/20/30/35/40/30/20x10
So again, I am grateful to be able to train at all. That said, I cannot push things at all. My knee is in a brace but is still very compromised. I haven't left the house for anything other than dr visits. In fact the doc is not thrilled with the progress and has ordered an mri. Wish me luck.
The silver lining however is that my back, hip, leg, and psoas issues are getting plenty of time to recover and heal. This would have probably never happened had the knee thing not happened. It's nice to be able to twist my torso and not be in pain. So at least I have that going for me.