Okay. I meant to do Friday’s workout today and then start over again with Monday’s workout on Monday. I forgot and did Monday’s workout today so I’ll just offset it by a day. Just a little background. I’ve gained ~30 lbs since May and after looking at tonight’s before pictures I’m thinking of changing my username to fat bastard. A little history I had full rotator cuff reconstruction on my left shoulder ~8 years ago and a good cleanup on my right one ~6 years (decompression, shaving, and spur removal). About 5 years ago, I fell getting out of shower and herniated my L4/L5 pretty bad (my right leg went numb and I had trouble walking) but I was able to rehab with a combination of therapy and epidural cortisone injections(No Surgery!) but I’m still somewhat gimpy with back squats and deadlifts.
Anyway, here’s today’s workout. I screwed up and did it as a circuit instead of going straight through each exercise. Some of my rest times exceeded 30 seconds (particularly going from pulldowns to dB press) primarily from having to move between stations and round up equipment (and I put on elbow sleeves for the presses)
I started with Waterbury’s mobility for a general warmup and then warmed each station up before starting.
Front Squat 185 5/5/5/5 (last set was a max effort, could probably have started a little heavier)
Front Pulldowns 200 5/5/5/5 (will go a little heavier next time)
Flat DB Presses 100s 6/5/5/5
Ab Roller 5/5/5/5 (Not sure my forms perfect on these).
Stayed strict on the shakes and supplements and my wife’s still on board.
I did my NEPA walk on a treadmill at 10:00pm. I’ll try and do it early tomorrow.
I’m a little hungry tonight, but considering 1800 Cal’s was a snack yesterday that’s probably to be expected.
HOT-ROX makes me feel a little funny after about 2 hours (not as bad as yesterday). I probably won’t go this long everyday and I’ll try and get my before pictures up soon.