WRAPPING UP WEEK 1 OF 5/3/AWESOME REHAB

My hip is starting to feel better. The only movement that caused me a little setback was band good mornings. I did them instead of deadlifts. I think 11 controlled sets with the average band must have been too much. I think I'll try physio ball reverse hypers next week. The shoulder has been making nice progress, but surprisingly bothered me on bench night. I completed my usual warm up, but I guess it was not enough. I'm going to put some type of heat on it next bench session. We'll see if that makes a difference. All in all the body is coming along. I feel confident I'll be able to load the bar for squats and deadlifts after this short three weeks off. Just have to stick with the plan. Running albeit slowly is getting harder. The intervals are now 2:30 run with only :30 walk. I guess I need to make progress if I'm actually going to be able to sustain some kind of pace. The rest of the work is what it is. Just bustin' a$$ and smoking through these sessions as fast as possible. My body weight is moving down and I can see an end to this journey or at least a little respite. ALRIGHT I JUST CAME BACK AND FINISHED THIS SH!T UP AND THE MOTHER F'N COMPUTER DUMPED IT ALL AND NOW I HAVE TO DO IT AGAIN! GRRRR, I WOKE UP WITH SAGGY DIAPERS TODAY AND AM IN NO MOOD WTF! DAMN I AM MAD! THURSDAY Conditioning/rehab Foam rolling Stretching Treadmill 5:00 Warmup walk 6 rounds 2:30 run/:30 walk 5:00 Cooldown Walk 28:00 total FRIDAY Bench Press w/football bar and legs up Bench warm-up 140x5 Face pulls x25 Bench warm-up 185x5 Pullaparts x25 Bench warm-up 225x5 Bench Work Set 265x5 Bench Work Set 305x5 Bench Work Set 345x5 Bench Work Set 265x8 Bench Work Set 265x8 Bench Work Set 265x8 Bench Work Set 265x8 Bench Work Set 265x8 Circuit 3x: Split squat x15 each Inverted row x15 KB swing x15 SATURDAY Deadlift Warm up Band GM’s Hanging leg raises x12 Band GM’s Hanging leg raises x12 Band GM’s Hanging leg raises x12 Band GM’s Push-ups x16 Band GM’s Pull-ups x6 Band GM’s Push-ups x16 Band GM’s Pull-ups x6 Band GM’s Push-ups x16 Band GM’s Pull-ups x6 Band GM’s Push-ups x16 Band GM’s Pull-ups x6 Time 24:02 SUNDAY Conditioning/rehab Foam rolling Stretching Treadmill 5:00 Warmup walk 6 rounds 2:30 run/:30 walk 5:00 Cooldown Walk 28:00 total