I’m glad you’re doing better! I hear you about needing more pre and rehab. It’s straight up boring, but missing training because of chronically overlooked niggles is even worse.
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11/14/19, Thursday
Pull/chinups / strict DB OHP
bw x 9 / 40 x 8
bw x 9 / 50 x 7
bw x 8 / 55 x 7
bw x 8 / 60 x 7
bw x 6 / 65 x 6
40 total reps of pullups and chinups; a couple months ago, I struggled to get 25. My pullups strength and stamina are returning, and the OHP reps are slowly walking up, too.
Chest press machines
80 x 8
80 x 8
75 x 7
70, 50 x 10, 10
These target the upper and inner pecs and pair well with OHP, thus taking the place of weighted pushups.
Low machine row
85 x 10
85 x 12
90 x 10
90, 70 x 10, 8
Lateral raises / cable barbell curls
20 x 4 x 13 / 80 x 5, 72.5 x 5, 5, 6
I decided to impress my nephew and curl the stack a couple times after. That was a total bro moment 
Triceps pressdowns (rope handle)
42.5 x 15, 50 x 2 x 12
Elliptical + pushups intervals
16:20 total elliptical the me, bw x 4 x 26 pushups
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11/15/19, Friday
Stepmill
30:00, 100 flights
Treadmill
14:00, 2.5 - 3.5 incline, 0.89 miles
Trying to shed some pounds and regain stamina.
11/17/19, Monday
Warm-up
BPAs - red x 4 x 20
DBs - curls/laterals/tri ext x 10lbs x 15
Single arm flat DB press
55, 60, 65, 70 x 12, 75 x 10
Low incline Smith bench
160 x 5
160 x 6
160 x 5
160, 140 x 6, 6
We’re going to make this the main chest exercise next week. It felt good and, as lont as I continue with shoulder health protocol, should keep working well.
Pull/chinups
bw x 5
15 x 5
20 x 4
35 x 2, 1
bw x 5 + 24-second top hold
bw x 5 + 15-second top hold
Wide neutral cable row/ triceps pushdown
140 x 4 x 10 / 60 x 2 x 8, 55 x 2 x 9
Cable laterals raises
10 x 3 x 10
EZ curls
60lbs, I go - you go, 1 - 7 - 1, 10 rep burnout
Rower + pushups + planks
4 rounds, 500 meters / bw x 25 / 30 seconds
11/18/19, Monday
Walking deads
70lb dumbbells, 4 rounds, 5 DB deadlifts - walk approx. 25 meters - 5 DB deadlifts - return to start point - 5 DB deadlifts.
- 60 total deadlifts. The load was very light, but my forearms were on fire and my traps are nicely sore today.
Horizontal leg press
205, 220, 235, 250 x 10
Working up to repping the stack.
Seated leg curls / calf press
145 x 8 / 100 x 25
145 x 8 / 110 x 25
155 x 8 / 110 x 25
155 x 8 / 110 x 25
My calves straight up hurt today (the day after.)
Hip abduction
205, 215, 220 x 15
Hip abduction
205, 215, 225 x 15
11/19/19, Tuesday
Foam roll, stretch, rotator cuff w/ cables
Side planks w/ bends
3 x 10 bends
Hanging leg raises
bw x 3 x 10, slow, controlled reps
Arc trainer
25:00, 3 - 16 incline, 25 - 35 resistance
The return of abs 'n cardio days. Need it, especially the ab work. Any suggestion for ab exercises that are effective and not entirely unenoyable to do?
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11/20/19, Wednesday
Overhead press day!
Warm-up - face pulls with red band, 10lb DB stuff
Standing DB OHP / pull/chinups
35 x 8 / bw x 8
45 x 4 / bw x 8
55 x 5 / bw x 8
60 x 5 / bw x 7
65 x 5 / bw x 8
70 x 4 / bw x 8
I’m glad I bumped up the 4 working sets. Only 4 reps with the 70s… this time. 47 total pullups and chinups, nearly double the total from two months ago.
Smith low incline bench
135 x 9, 140 x 9, 9, 10
Seated machine press / HS pulldown-rows
75 x 10 / 100 x 10
75 x 9 / 100 x 10
75 x 8 / 100 x 8
Standing cable rows
60 x 20, 72.5 x 2 x 20
Shoulder cable flyes / cable EZ curls
10 x 11 / 80 x 4
10 x 11 / 72.5 x 5
10 x 15 / 72.5 x 6
Rower + elliptical
4 rounds, 500 meter (avg. 2 mins) + 3:00 (1/4 mile), 13 resistance
This was a fantastic combo. I can see myself doing it for 6 rounds / 30 minutes on a strictly cardio day.
Treadmill
20:00, 1.20 mi, 3.0 incline
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Gone a little quiet, you all good ??
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Yep, thanks for checking! Ive been uber-busy with house and yard repairs for Thanksgiving; we usually host 20+ people. On top of that, I got freakin’ sick, so life’s been a slog. We got a half-foot of snow last night thoigh, which perked right up 
How are things on your side of the world?
Happy Thanksgiving, y’all! Even if you don’t celebrate, see it as one of Abraham Lincoln’s lighter-hearted, lasting legacies.
Things are great down here. When I read you were Uber busy it just made me think you had become an Uber driver and was doing some extra hours !! Lol
Things down here are great, we have had a pretty cold and wet spring (cold and wet for Melbourne anyway). I am starting to get fed up of cold days (20C) and praying that some warmer days are on the way. First day of summer on Sunday and the forecast is 16C !! What the heck!!
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Backlog of workouts
11/24/19, Sunday, upper body
Low incline Smith bench
45 x 10
95 x 8
125 x 6
160 x 4, 4, 5, 6
Pullups n chinups
bw x 5
15 x 5
25 x 4
35 x 3, 1
bw x 5 + 24-second hold at top
Seated cable rows / triceps pressdowns
140 x 10 / 57.5 x 8
140 x 10 / 50 x 10
140 x 10 / 50 x 8
140 x 12
Cable lateral pulls
10 x 10, 12, 15
EZ curls
I go - you go, 60 lbs, 1 - 7 - 1
HIIT
4 rounds, elliptical x 3:00 + bw push-ups x 25
11/30/19, Saturday, lower body
Warm-up
Treadmill, sideways/backwards/forwards walk
Back raises - bw x 2 x 15
BPA - red x 2 x 15
Smith squats
45 x 15
95 x 10
125 x 6
155 x 4
170 x 4
185 x 4
200 x 4
Smith deadlifts
200 x 5
230 x 5
260 x 5
290 x 5
290 x 5
Arc trainer
15 minutes
I was fighting a cold all Thanksgiving week so took six days off the gym. I was weaker tonight but my body was ready to resume exercising. The Smith machine is surprisingly transferable to free bar squats for me, which is a pleasant surprise.
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This just sounds wrong !!
Not gonna lie, they’re not the same! It took me a few sessions to decide whether to keep em or ditch em. After some trial and error, I found a set-up and form that lets me hammer my hamstrings. It’ll work til I change gyms and can do regular deads again.
Getting caught up on logging, writing what I remember.
12/1/19, Sunday, Upper body 1
Low incline Smith bench
45 x 15
95 x 10
125 x 6
160 x 5, 5, 6, 6
Pullups n chinups
bw x 5
15 x 5
25 x 4
35 x 3
bw x 5
Wide grip cable rows / triceps pressdown
140 x 4 x 12 / 57.5 x 3 x 8
Cable delt pulls
15 x 11, 11, 12
Some curls
12/2/19, Monday, Lower body 1
Walking deads
4 rounds of 6 DB deadlifts, 20 yard farmer walk, 6 DB deadlifts, 20 yard return farmer walk, 5 DB deadlifts, with 70lb DBs
Horizontal leg press
220, 235, 250, 265 x 10
Seated leg curls
160 x 3 x 8
Calf press
110 x 4 x 25
Hip adduction / abduction
205, 215, 225 x 15 each
Treadmill
30 minutes, 0.0 - 4.0 incline, 1.9 miles
12/6/19, Friday, UB 2
Seated chest press / low handle rows
70 x 8 / 80 x 10
80 x 8 / 90 x 10
90 x 8 / 100 x 10
90 x 7, 70 x 7 / 100 x 10, 80 x 11
Pec deck / rear delt flyes
110 x 10 / 105 x 10
115 x 10 / 105 x 10
120 x 10 / 105 x 10
125 x 6 / 105 x 10
Dips / neutral grip chinups
bw x 12, 5
12/8/19, Sunday, UB 1
Low incline Smith bench
45 x 15
95 x 10
125 x 6
145 x 2
160 x 6, 6, 6, 7
Heck yeah! Time to increase weight
Pullups n chinups
bw x 5
15 x 5
25 x 5
35 x 4
bw x 8
Wide grip cable rows / triceps pushdowns
160 x 8 / 57.5 x 9
160 x 8 / 57.5 x 9
160 x 9 / 57.5 x 10
160 x 10
Behind back cable wrist curl/ cable rev curl
90 x 2 x 20 / 40 x 2 x 15
DB curls
35 x 9, 9, 10
HIIT
4 rounds: 3 mins elliptical + 25 pushups
12/9/19, Monday, LB 1
This was a modified workout, but it felt really good.
Horizontal leg press / walking RDL deads
100 x 10 / 55 x 5, 20, 5, 20 (5 RDLs, walk 20 yards, 5 RDLs, return 20 yards)
130 x 10 / 60 x 5-20-5-20
160 x 10 / 65 x 5-20-5-20
190 x 10 / 70 x 5-20-5-20
220 x 10 / 70 x 5-20-5-20
250 x 10 / 70 x 5-20-5-20
270 x 10 / 70 x 5-20-5-20
Hip adduction + abduction
205 x 3 x 16 each
Hanging leg raise / seated ab “push” machine / leg twist machine
bw x 3 x 11 / 130 x 3 x 8 / some x 3 x 10
Treadmill
30:00, 0.0 - 2.5 incline, 1.9 miles