10/28 ME Upper

Strive machine bench
  180 x 12 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  160 x 12 x 5

Lateral raise machine
  70 x 25 x 4

Shrugs on standing calf raise
  160 x 25 x 4

Incline Sit-ups
  bw x 25 x 4


*bicep therapy, started today after 2nd post op, performed 3 times daily

  dumbbell curl
   5 x 50 x 1

  dumbbel wrist rotation
  5 x 50 x 1

10/26 ME Lower

Cambered Bar Chain-Suspended Good Morning
  65 x 5
  155 x 5
  245 x 3
  295 x 3
  335 x 3
  385 x 3
  425 x 3
  475 x 3 (50 lb PR)

Hack Squat
  320 x 6 x 5

Sled drag 200 feet
  180 x 6 trips

Seated Pullover Machine
  160 x 12 x 5

Band Leg Curl
  Super Mini x 20 x 5

Spread-eagle sit-ups
  bw x 20 x 5


*daily bicep therapy,  3 times daily
  dumbbell curl
   5 x 50 x 1

 dumbbel wrist rotation
  5 x 50 x 1

10/22 DE Lower

Speed squat, cambered bar + 120 lbs chain, parallel box
  245 x 2 x 12

GHR
  bw x 12 x 5

Backward sled drag 200 ft

  135 x 4 trips

Pullover machine
  120 x 20 x 5

Band Good morning
  strong band x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

10/21 ME Upper

Strive machine bench
  140 x 15 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  160 x 12 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf raise
  160 x 20 x 5

Incline Sit-ups
  bw x 20 x 5


*bicep therapy, started today after 2nd post op, performed 3 times daily

  dumbbell curl
   5 x 25 x 1

  dumbbel wrist rotation
  5 x 25 x 1

10/19 ME Lower

Cambered Bar Box Squat, Raw
  65 x 5
  155 x 5
  245 x 3
  335 x 2
  425 x 1
  475 x 1
  515 x 1
  545 x 1

Seated bow bar good morning
  195 x 12 x 5

Hack Squat
  270 x 8 x 5

Seated Pullover Machine
  160 x 12 x 5

Band Leg Curl
  Super Mini x 20 x 3

Incline Sit-ups
  bw x 25 x 2


*daily bicep therapy, started today after 2nd post op, performed 3 times daily
  dumbbell curl
   5 x 25 x 1
 
 dumbbel wrist rotation
  5 x 25 x 1

10/16 DE Lower

Speed squat, SS bar + average bands, parallel box (week 3)
  295 x 2 x 8

Leg extension

  180 x 15 x 4

Seated Leg curl
  120 x 15 x 4

Standing Calf Raise
  120 x 15 x 4

Abductor/Adductor
  115 x 15 x 4

Pullover machine
  120 x 20 x 5

10/14 ME Upper

Strive machine bench
  90 x 20 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  120 x 20 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf raise
  160 x 20 x 5

Incline Sit-ups
  bw x 20 x 5

10/13 Cardio

Exercise bike, 30 mins

10/12 ME Lower

Beltless SS Bar Good Morning, 5RM
  65 x 5
  115 x 5
  155 x 5
  205 x 5
  245 x 5
  295 x 5
  335 x 5

45 Degree Back Extension/ SS Bar
  95 x 12 x 5

Sled drag 200 feet
  205 x 6 trips

Seated Pullover Machine
  120 x 20 x 5

Band Leg Curl
  Super Mini x 20 x 3

Leg Press
  230 x 12-11-10-9-8-7-6-5-4-3-2-1, 10 second hold at top between sets

Incline Sit-ups
  bw x 25 x 2

10/11 DE Upper

Plate loaded machine bench
  90 x 20 x 6

Rope pressdown (limited ROM due to elbow brace on left arm)
  60 x 20 x 5

Pullover machine
  120 x 20 x 5

Machine lateral raise
  70 x 20 x 5

Shrugs on standing calf machine
  160 x 20 x 5

Incline sit-ups
  bw x 20 x 5

10/7 ME Upper

Plate loaded bench press machine
  90 x 20 x 6

Rope tricep pressdown
  60 x 25 x 5

Seated pullover machine
  120 x 20 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf
  140 x 20 x 5

Incline Sit-up
  bw x 25 x 2

10/5 ME Lower

SS Bar Squat
  155 x 5
  245 x 3
  335 x 2
  425 x 1
  add wraps
  475 x 1
  515 x 1

45 Degree Back Extension/ SS Bar
  95 x 12 x 5

Sled drag 200 feet
  205 x 6 trips

Seated Pullover Machine
  120 x 20 x 5

Band Leg Curl
  Super Mini x 20 x 3

Leg Press
  230 x 12-11-10-9-8-7-6-5-4-3-2-1, 10 second hold at top between sets

Incline Sit-ups
  *skipped these, abs were cramping all night, starting when I wrapped my knees for 515 squat

10/9 DE Lower

Speed squat, SS bar + average bands, parallel box
  275 x 2 x 10

GHR
  bw x 12 x 5

Leg extension

  135 x 20 x 6

Pullover machine
  120 x 20 x 5

Band Good morning
  average + super mini bands x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

10/2 DE Lower

Speed squat, SS bar + average bands, parallel box
  245 x 2 x 12

GHR
  bw x 12 x 5

Leg Extension
  180 x 12 x 5

Pullover machine
  120 x 20 x 5

Band Good morning
  average band x 20 x 5

Seated calf raise
  140 x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

9/30 ME Upper

Plate loaded bench press machine
  50 x 20 x 6

Seated pullover machine
  120 x 20 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf
  140 x 20 x 5

Band side bend
  super mini x 20 x 3

Incline Sit-up
  bw x 20 x 3