RC red band internal/external rotation: 6×15
Cambered Bar Squat: 4×12 65kg, 70kg, 75kg, 80kg

My right shoulder/lat is really bothering me, so I spent lots of time using the lacrosse ball on it.  Not sure what I did, maybe from the shoulder press yesterday or sleeping funny on it.  It’s a constant pain whether I move it or not, and takes my breath away when I move it certain directions, so it needs to be taken care of ASAP!

Speed Bench Press: 9×3 135lbs
DB Flies: 3×12 20lbs
Standing Single Arm DB Shoulder Press: 3×12 25lbs, 30lbs, 35lbs
RC red band internal/external rotations: 6×15

Not much of a workout.  I was in Regina, and didn’t start this until 9pm, so was pretty unmotivated.

10 minute bike
Red band pull aparts: 5×20
RC 5lb external rotation: 5×15
Walking Lunges: 3×10/leg
Purple band ab pulldowns: 5×30
Wide Stance Squats: 6×4 185lbs, 195lbs, 205lbs, 215lbs, 220lbs, 225lbs
RC red band internal rotation: 6×15
RC red band external rotation: 6×15
Lateral Raises: 6×15 10lb DBs
Snatch Grip Deadlift: 3×8 225lbs, 235lbs, 245lbs
Step Ups onto 12″ box: 3×8/leg holding 28lb DBs
Side Bends w/16kg KB: 6×20/side
Conventional Rack Pulls: 5’s 225lbs, 275lbs, 295lbs, 305lbs, 315lbs (knee height; 19″ off floor)
Lat Pull Downs: stick+black band 8×10 (4 grips – wide, close, reverse wide, reverse close)
Split Squats: 3×12/leg 40lb DB, 28lb DB, 28lb DB
Hypers: 3×30

The squats today were a little rough.  My knees kept coming in.. I need to focus on not letting this happen for the next while.  A nice thing was I’m only 20lbs off the weights I should be hitting for squats, and am hitting them for deadlifts, which is a little sooner than I was thinking, but is definately a good sign!

RC red band internal rotations: 3×15
RC red band external rotations: 3×15
Close Grip Bench (1 board): 5×5 165lbs, 175lbs, 185lbs, 190lbs, 195lbs
Close Grip Incline (12″ box): 6’s 95lbs, 105lbs, 110lbs, 115lbs, 120lbs, 125lbs, 130lbs, 135lbs

I wasn’t really feeling it today, so this was it.

RC red band internal rotation: 3×15
RC red band external rotation: 3×15
Lateral Raises 10lbs: 3×15
Conventional Deadlifts: 4×6 105kg, 105kg, 110kg, 115kg
Highbar Box Squat – 12″ box w/black bands singled: 10×2 75kg
Clean and Jerk: 50kg, 55kg, 58kg, 60kg

Deadlifts felt good today.  I don’t think that sumo is ready yet, so I’ll probably be pulling only conventional for a while.  I decided to do some clean and jerks just for fun. I initially was going to clean 70kg from doing deadlifts to the squat rack, but never actually attempted because I kept psyching myself out, so had to prove to myself that I could do a bit.  Finished the day off with some random pull up and push up stuff just fooling around.  I’m hoping that in the next week or two I’ll be back hitting the numbers I have planned.  The Arnold is only 10 weeks away!
Oh, I also learned today that I’m not quite ready to start running again, as I tried during my alumini basketball game after the workout, and the top incision really hurt.  It’ll be another couple weeks before I try again.

10 minutes bike
Red band pull aparts: 5×20
RC red band internal rotation: 3×15
RC red band external rotation: 3×15
Purple band ab pulldown: 3×30
Floor Press: 3×5 170lbs, 180lbs, 190lbs
Floor Press w/chains: 3×5 165lbs, 170lbs, 175lbs
Side bends w/24kg KB: 10×15/side

This was just a random floor press only day in the program.  With the chains was definately good.  I almost like them better than bands because the progression of weight is continuous and slow instead of abrupt as sometimes the bands can be.  My quads are a bit sore from squats today (which makes me laugh since the sets were light), but I know that’s just from not squatting or deadlifting for 2.5 weeks.  Last night my glute was feeling pretty sore, but it’s not feeling bad today, so definately no harm done to it, just need to get it strong again!

So, as per our tradition over the past few years, we of course worked out on Christmas.  Just cause it’s a holiday doesn’t mean we can skip the gym!! I decided I was going to squat (as a Christmas present to myself!) for the first time since my surgery.
Highbar Squats: 4×8 70kg, 75kg, 80kg, 85kg
Kept it light just to see how my leg would handle it.  The incision at the hip is still sore, but not as bad as it was, so I’m going to start just doing what I can and working through the pain til it’s back to normal.  I finished up with a bunch of glute med activation stuff, cause I think that’s definately lacking right now, just from lack of use, as that is what I was having the most trouble with immediately after I had initially broke my femur.  I have an appointment with physio Jan. 7 for them to ensure that there aren’t any imbalances from the surgery. 

RC 5lb external rotation: 3×15
Speed Bench Press: 9×3 135lbs (blue bands under bench) 3 grips
Regular Bench 3 board (w/same bands): 5’s 185lbs, 195lbs, 205lbs, 215lbs, 225lbs, 235lbs, 245lbs, 255lbs
Decline Oblique Twists w/35lb plate: 5×10/side
Competition Grip Bench (eyes closed): 3×8 135lbs, 145lbs, 155lbs

10 minutes bike
Red band pull aparts: 5×20
Hypers: 5×20
Inverted abs: 5×20
RC red band internal rotation: 5×20
RC red band external rotation: 5×20
Kneeling ring abs: 5×20
BB Shoulder Press (close grip): 10×10 20kg, 25kgx3, 30kgx3, 32.5kgx3

RC red band internal rotation: 3×15
RC red band external rotation: 3×15
Legs Up Bench 1 board: 4×4 185lbs, 190lbs, 195lbs, 200lbs
Regular Bench 2 board: 4×4 210lbs, 215lbs, 220lbs, 225lbs
Hypers: 3×20