| Day 1 | WEIGHT | Rest Interval | REPS | SETS |
| Dumbell Bench Press Superset Rows | 100s | as need | 6 | 2 |
| Incline Chest supported dbell rows | 65s | 10 | 2 | |
| Decline Close Grip bench | 225 | as need | 8 | 2 |
| Incline Cable fly | 70 | 120 sec | 12 | 2 |
| lat pulldowns | 140 | 90 sec | 12 | 3 |
| cable 1 arm curl--superset decline dumbbell tri ext 5 sce negative | 30--80 | 75 sec | 10--12 | 3 |
| Day 2 | WEIGHT | Rest Interval | REPS | SETS |
| Safety Squats Narrow Stance 5 sec negative | 365 | as need | 5 | 2 |
| Dead Stop Leg Press | 6 plates | 125 sec | 8 | 2 |
| Backwards Sled Drag 60 feet | 245 | 40 sec | 1 | 6 |
| leg cur | 100 | 60 sec | 4 | 2 |
| Palloff Press | 60 | 60 secs | 6 | 2 |
| Day 3 | WEIGHT | Rest Interval | REPS | SETS |
| Push Ups | BW | 60 sec | 25 | 3 |
| Crucifix lat pulldowns | 90 | 45 sec | 15 | 2 |
| Rear Delt swings facedown incline,6 inch ROM | 45s | 120 sev | 12 | 2 |
| Day 4 | WEIGHT | Rest Interval | REPS | SETS |
| Bulgarian Dbell Squats | 45s | 30 sec | 5 | 2 |
| Farmers Walk 50 feet no straps | 225 | as need | 1 | 2 |
| Seated row wide grip | 200 | 60 sec | 12 | 2 |
| RDL 5 sec negative | 365 | as need | 5 | 2 |
| Weighted Plank 20 sec | BW+10 | 60 sec | 1 | 2 |
I'm dealing with some minor issues:
Left shoulder is still bothering me. I've put it off long enough. I need to go see a PT.
Knees are aching but I know some body tempering will fix that quickly.
Forearms and hands are beat up- deep tissue massages will be enough there.
Health wise, my bloodwork came back out of whack. I have to address that immediately due to one of the biologics I'm taking. We'll see what comes of that and if or how it affects training.
