Super set:
EZ incline spider curl (outer) - 40x15, 50, 60x12x3
EZ reverse curl (outer) - 40x12x3, 50x12x2
Hyper extension - BWx15x2
Great workout. GM will be a staple accessory while I can not deadlift. Chin ups are done with partial reps, a full stretch at the bottom causes my left shoulder to pop due to AC dislocation.
Back squat - BAR, 135, 225x6, 275x3, 295x6x6
GM (offPin) - BAR, 95, 135x3x6, 135x10
Single leg lying leg press (noBase) - 45x12x3
Hip abductor - 85x15, 100x12x2
Hip adductor - 100x15, 115x12x2
EZ concentration curl - 30x20, 60x12, 80x6x2
Reverse row - BWx7-10x5
Great workout, hips felt good throughout the workout
Super set:
EZ incline spider curl (outer) - 40x15, 60x12, 70x8x2
EZ reverse curl (outer) - 40x12, 60x12x2, 40xAMRAP
Good workout, no aggravation at clavicle today. Got a few mini bands to help keep my glute engaged during squats/hip thrusts. So far i’m liking them, got a rare-glute-pump.
X-ray and msk ultrasound of my clavicle shows no abnormality, they are symmetrical and no abnormal bone/muscle mass. It the first time the sports physician has encountered this, we can see exteriorly that
there my right clavicle is definitely subluxed and it is affecting how i stabilize my shoulders. He is sending me to his chiropractor who deals with athletes exclusively to see what he has to say.
Reverse cable fly - 2.5x12x2, 7.5x10x2
Seated DB shoulder press - 25x15, 35x12, 45x7x3
Incline DB lateral - 5x10x2, 7.5, 10x8x3
Smith JM press (noBar) - BASEx20, 50x15, 90x12, 110x6x3
EZ overhead raise (outer/pronated) - 10x12, 20x12x4
EZ skull crusher (inner) - 30, 50, 60xAMRAP
Rope cable overhead tricep extension - 17.5, 22.5, 27.5x10x2
All my pressing workouts always feel akward. Need to find a fix soon.
Edit:
Did 35x5x8 of 1 arm standing Arnold presses at home and they felt great on my shoulders. This will be my new pushing movement. So happy I tried them.
Super set:
Hip abductor - 85x20, 100x15x2
Hip adductor - 100, 115x15
Hip abductor squat (high/yellow) - BAR, 135, 185x8, 225x6, 275x3, 300x3x9, 300x5
GM (offPin) - BAR, 95, 135x8, 155x6x3
BB concentration curl - 40x20, 60xAMRAPx3
Landmine rear delt row (noBar) - BASE, 10, 15x15x3
Single leg lying leg curl - 40x10, 50x6x2
Bands are helping activate glutes, and keeping them activated throughout my squat. Used them on alternating sets today. Started doing external rotation with the mini bands daily and stretching subscapularis every other day. My sublxued clavical may be caused by muscle imbalance that is pulling the bone out. Hopefully with consistency will the clavical go back in.
Back squat - BAR, 135, 185x6, 225, 275x2
Landmine rear delt row - BAR, 10x20, 20x15x3, 30x12x2, 40x8
Standing Arnold press - 15, 25, 40x8x3, 45x5x3
Smith JM press (noBar) - 50, 35x8x3
NG tricep machine extension - 40, 85xAMRAPx2
Super set:
Hip abductor - 85, 100, 115x15
Hip adductor - 100, 115, 130x15
Seated single leg extension - 25x15x3
Hip abductor squat (hybrid/red/pause) - BAR, 135, 185x6, 225x8x2, 275x8x2, 275x10
BB hip thrust - 135x15, 185, 235, 255x8x3
Super set:
Band external rotation - GRAYxAMRAPx4
Chin up (top half) - BWx15-8x4
Super set:
Banded Y - GRAYxAMRAPx3
Medium width pull down - 35, 42.5, 50xAMRAP
Incline DB seal row (alternating) - 22.5x12x3
Incline spider curl - 50, 60, 70x15
Machine crunches - 25xAMRAP
Good workout. Hips felt good and was able to finally feel even back contraction. The sports chiro said my external rotation and mid/low traps have uneven development and are weak in comparison to my anterior rotators. He assumes the weaker right side has lost a lot of stimulation and is placing my body in a position to slowly push my SC joint out. I had a session of acupuncture to stimulate my right low/mid traps and I’m instructed to do Y raises followed by external rotation daily and particularly before lifting to help reactivate the right half of my back. So far, it worked well for today’s workout and if done consistently, I may see a reduction in the subluxation in about two months followed by some time for the ligaments to restrengthen.
Super set:
Back extension - BWx15x3
Machine crunches - 25, 50xAMRAPx2
Great workout. Got a little carried away with squat volume today. May continue to purposely ‘over train’ my legs before going on vacation next weekend.
Super set:
Hip abductor - 100, 115, 130x15x2
Hip adductor - 100, 115, 130x15
Hip abductor squat (hybrid/red) - BAR, 135, 185x4, 225x8x2, 275x10x3
BB hip thrust - 135, 205x12, 255x8x3
NG/chin up - BWx9-15x4
Single leg lying leg curl - 30, 40x15, 50x10
Incline DB row (alternating/chestSup) - 12.5, 25x12, 30x10x3
Incline DB spider curl - 50, 70xAMRAPx2
EZ reverse preacher curl (outer) - 40, 50xAMRAPx2
Great workout. Haven’t had any hip or lower back issues since performing hip abductor squats. Clavicle and shoulders are slowly improving, I’m regaining a better MMC with my right back side.
Chin up (topHalf) - BWx8-15x5
NG pull down (botHalf) - 70, 100, 115xAMRAPx2
EZ standing french press (inner) - 40, 50x15, 60x12, 70x8-9x3
EZ reverse preacher curl - 40, 50xAMRAPx3
EZ overhead tricep cable extension - 27.5, 37.5x15, 47.5xAMRAPx2
Landmine rear delt row (noBase) - BAR, 10, 20x15x3
Took the last few days off due to work. Today’s workout felt great. Will try doing a leg/arm + back/leg/rest/repeat schedule for the next little while to see how that works.
Super set:
Hip abductor - 100, 115, 130x15
Hip adductor - 100, 115, 130x15
Hip abductor back squat (hybrid/red/pause) - BAR, 135, 185x4, 225x8x2, 275, 295, 315x4, 325x3, 335x2x3, 275x10x2
Back extension - 25x8, 50x8, 60x8x3
Single leg lying leg curl - 30x15, 40x10, 50x6x3
Sing leg seated leg curl - 45x15, 60x10x3
Great workout, liked doing weighted back extensions. Will be off for the next 3 days unless i manage to get an arm workout at the hotel gym
uper set:
Hip abductor - 100, 115, 130x15
Hip adductor - 100, 115, 130x15
Hip abductor back squat (hybrid/red/pause) - BAR, 135, 185x4, 225x8x2, 275, 295x4, 315x3x2, 335x3x3, 345x1x3
BB hip thrust - 135, 205x8, 275x6x4
Single leg lying leg curl - 35x15, 45x10, 50x8x3
Single leg seated leg extension - 30, 40, 50x15, 60x12
Single horizontal calf push - 50, 70x15, 90x10x4
Wide width pull down - 100x12, 85x15, 70x20
Hips felt a little unstable during squats otherwise the workout felt great. Drove 20 + hrs the past three days and may have shin splint.