You’re a sick man.
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We’re talking about leg press. This is nothing like squats!
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Ah I love it when my flutes are tender 
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Apparently my phone does not like the word glutes, but has an affinity for musical instruments.
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HIIB Shoulders Take 1
Part 1 - E3MOM for 15 Minutes
20 calories on the Precor AMT (because I don’t have a rower… or two good arms)
20 DB Push Press (45 lbs)
Part 2 - 8 Min AMRAP (1:1 work:rest ratio)
5 Sumo Hang High Pull (used DB, duh)
16 Rounds and ended up more like 10 sec on, 20 off by the end. Weight could have been heavier but I also could have torn my bicep. I was feeling the strain on the eccentric by the end.
Part 3 - 3 Rounds
Front Cable Raise AMRAP - 20lbs x 20, 10, 10
Lat Cable Raise AMRAP - 10lbs x 10, 10, 10
B. O. Rev Cable Fly AMRAP - 10lbs x 10, 10, 10
Rest 1 min between rounds.
Thanks, @kleinhound! This was 100% ripped off from your page. 
Took about 45 minutes total and zero pukes.
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I tend to get “gluten,” but “flutes” has happened a few times.
Today’s workout felt really good. It got my heart rate up, but I didn’t want to puke or quit. I think I can use that to develop a nice up-tempo workout that’s not quite CrossFit, but that’s just what I need right now. I can’t help but feel like I’m training aimlessly if I don’t have some sort of planned progression. I really enjoyed SGSS, so double progression it is.
You all know how I like writing out programs (and then not following them) so here it is. I’m going to try the following template. I reserve the right to change my mind in 47 minutes. 
After three weeks (if I haven’t changed the program entirely), I’ll add weight, change the secondary moves (8 Min AMRAPs), and start again. I might change the length of the AMRAPs and the reps as well. This is still an experiment. If I run through this twice then that’ll put me at 13ish weeks post-op and I’ll be able to grab a bar and do deadlifts again!
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I dare you J, you won’t last the first 3 weeks before switching.
I hope you will last the full 6 weeks, that’ll give you an idea if this is something worth continuing.
As always your programs looks stellar and well thought off.
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That was the intention 
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7.26.19
Woke at 211.4 lbs.
It’s really tough to stick to a program when I don’t really have any goals. I know I said I’d try to get my left arm and calves to grow, but I’m not sure that’s going to happen. I’m not eating at a surplus.
It also gets old modifying movements all the time. This new idea of mine should be sustainable and I’m able to do all of the movements in my work gym.
The idea is to only mess with my main lifts so I can actually see progression. I don’t intend to increase the intensity/effort of the AMRAPs from week to week. I think it’s easy to spin your wheels or at least make it difficult to judge progress when you mess with multiple variables at the same time.
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Making minor changes is fine, I like the setup you made and feel it would be something you’d benefit from once you can hold on to a barbell again.
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I DON’T HAVE A NAME FOR MY PROGRAM
WARM UP
5 min Pts FOR AMT, L5, 0.58 miles
5 Rounds
DB Row 80 x 6
Lying Leg Corp 120 x 6
20 Cal Precor AMT
This took about 11 minutes.
8 Min AMRAP
SL Glute Bridge x 8 ea
High Pulley Row 120 x 8
Six rounds and did 13 reps of rows on last set.
3 Rounds AMRAP
DB Curl 30 x 15, 10, 10
Rear Delt Fly 30 x 30, 30, 30
Rev Cable Curl 30 x 10, 8, 8
Back Extension x 20, 20, 20
This took about 40 minutes. It wasn’t very hard I terms of conditioning but my heart rate was up. The workout was good. Maybe I’m not a CrossFit guy. Maybe I’m more of a circuit guy.
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Maybe you’re a 1 arm, CrossFit, circuit, power lifter, bodybuilder kinda guy !!
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Workout for the day was going to the zoo. They had First Responders Day and it didn’t cost us a penny. The weather is super nice for July - mid to upper 80s. We had a good time.
My son is a sissy. He freaks out of there’s a bug near him. We go to the bear exhibit and the bear goes for a swim right by the viewing glass. He sits down next to the glass and just chills like he’s a person. My kids are like two feet away staring at him. He chills for a bit and then swats the glass with both paws like he’s trying to grab the kids. My daughter kind of jumped back. My son - the scaredy cat - didn’t flinch!
Later we’re at the orangutan exhibit checking out the new baby. One of the younger, full grown ones climbs to a ledge and starts hanging. You can tell he’s about to jump. He lets go and grabs a rope and swings towards the glass a bit. He repeats that two more times until he swings himself into the glass . My son lost it. He thought that beast was coming for him.
Good times were had by most.
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@liftangryordie500, I saw some deleted posts on the Things That Piss You Off thread. I know you’re not a Christian believer like me, but I think of you often. That’s strange to me because we’ve never actually met, but you’re on my mind.
Life can suck because we’re all humans. Humans are sinners and tend to be selfish and do stupid things. The world sucks because Satan is in control. However, there is hope. I don’t think I can do much through an internet medium, but please know that people care.
I’m 34 years old, married, have two kids, and live in Kansas. And here I am thinking about you and feeling heartache for you. The best thing I can think to do is point you towards some messages from my pastor. There’s no reason for me to try to repeat him. Go straight to the source.
This series talks about prophecy and how we know that God has a plan. Please watch - even if you just need a distraction from the crap you’re experiencing. Find the time to watch and be open minded. Your life can be better.
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You don’t have to be Christian to see that some of Christianity’s teachings make sense.
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Fuck yeah man! That’s a badass workout right there!
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