| Day 3 | WEIGHT | REPS | SETS |
| Push Ups | BW | 23 | 6 |
| Front raise--lateral raise--bent over fly | 20s | ||
| Crucifix lat pulldowns | 100-120-140 | 12-12-10 | 3 |
| Rear Delt swings facedown incline,6 inch ROM | 62s | 2 | |
| Day 4 | WEIGHT | REPS | SETS |
| Bulgarian Dbell Squats | 70s | 3 | 3 |
| Farmers Walk 50 feet no straps | 285 | 1 | 4 |
| Seated row wide grip | 250 plus red mini | 8 | 3 |
| RDL 5 sec negative against 100 pounds of band | 405 and 455 | 5 | 2 |
| Weighted Plank 20 sec | 70 | 1 | 3 |
Push ups are feeling great. I'll keep building these up. Front raise was fine- lateral raise is a no go. I'm dealing with a possible impingement in my left front delt. My massage therapist had surgery so I'm waiting to get back in to see her to hopefully remedy the situation.
Farmers walks are fucking great, but that first rep is a bitch. It's nice that they get easier as I go, but easy is a relative term. Sometimes those things throw me around like a rag doll.