A1. DB Bench Press; 8 reps x 5 sets; rest 30 seconds - Done. Went 50#, 75, 75, 75, 75. This got tough. 
A2. Wtd. Ring Row; 8 reps x 5 sets; rest 60 seconds - Used 45# plate w/ feet slightly elevated each set. 
B1. DB 2-arm Shoulder Press @2121 tempo; 8 reps x 5 sets; rest 30 seconds - Done. Used 40# each set. Felt good! 
B2. Strict Pull-up @2121 tempo; 8 reps x 5sets; rest 60 seconds - Done. Had to break up last set. Just no strength left.  
C1. DB 2-arm Hammer Curl; 12 reps x 5 sets; rest 30 seconds - Done. Used 30# each set. Arms got a good pump. Liking this hypertrophy training right now. 
C2. DB 2-arm Seated Tricep Extensions; 12 reps x 5 sets; rest 30 seconds - Done. Used 50# each set. 

Did rehab exercises in the AM and PM (before workout) 

A1. Ring FLR w/ ext rotation bias; 45 sec x4; rest 1m - Done. Didn't go full ext. rotation b/c causes elbow pain. PT said that elbow has more than normal movement/laxity during valgus stress test. 
A2. False Grip Passive Hang w/ breathing; 30 sec x4; rest 1m (ribs/ pelvis tucked) - Done.
B1. Ring Support Hold; 30 sec x4, rest 1m
B2. False Grip ring to chest hold; 30 sec x4, rest 1m - Done. Both movements went good. Focusing on using my lats more when pulling. 
C. Single Arm Scapular Ring Row; 8-10 x2/arm, rest as needed - Done. Great exercise for scap. 
+
Arms Only Assault
60 Seconds @ tough pace
rest 30 seconds
x8 sets - Done. Completed 65 cals. Shoulder fatigue was rough. Breathing was good, more muscle endurance if anything. Sustainable pace throughout

PT rehab exercises before and after training today. 

A. Landmine Rainbow Rotations; 8 reps/side x 4 sets; rest 90 seconds https://www.youtube.com/watch?v=OZiiRID_Zmg - Done. Used barbell. Never done these before, but I like them. Definitly can feel midline working to stabilize w/ rot. 
B.Hip Extensions on Reverse Hyper; 10 reps + 10 Sec hold x 5 sets; rest 2min https://www.youtube.com/watch?v=5zgOobV8skg - Done. Used a 10# medball b/t feet. 
C. Arch body complexes; 5 reps x5; rest 1 min (opposite arm/leg lift, other arm/leg lift, upper lift only, lower lift only, superman hold 10 sec = 1 rep) - Done. Love these. 
D. Seated Straddle Leg Lifts; 10-15 reps x5 sets; rest 1min - Done. Completed 15 reps each set. These always make my quads cramp. 
E. Hollow Rock Continuous; 40 seconds x 4 sets; rest 20 seconds - Done. Wooped my midline. Felt good. 
+
Easy Row (you choose distance/pace) - Done. Did 25min this week. Completed a little over 5K. 

Did my rehab work before and after session today. 

A1. Seated DB Z Press; 5-6 reps x 5 sets; rest 60 seconds - Done. Felt good on elbow. Used 40#, 45, 45, 45, 45.
A2. False Grip Ring Pull-ups; 6 reps x 5 sets; rest 60 seconds - Done. Have a hard time maintaining false grip.
C. Rope Pull-ups; 4/arm x 5 sets; rest 60 seconds bw sides - Done. Like these for strength work. 
D. Staggered Grip (low hand at elbow of high hand) rope hang; 24seconds/arm x 4 sets; rest 1min bw arms - Done. Left hand above feels weaker. 
E. Seated KB Straddle Press; 6 reps/side x 5 sets; rest 2min - Done. Used a 50# DB each set instead of a KB b/c it was bugging my elbow for some reason. 
+
Seated Hand over Hand Sled Drag 50' AHAP
rest 3min
x6 sets - Done. Went 135#, 135, 185, 185, 185, 185. I like these. Really have to work that upper body pull. Each set took about 1min. 

A1. Seated Banded Hip ABductions; 24 reps x 5 sets; rest 30 seconds - Done. Good activation!
A2. Hanging Leg Lifts; 12 reps x 5 sets; rest 90 seconds -Done. 
B1. Arching Active Hang; 40 sec x3, rest 1m - Done. Pretty sure I did these wrong last week. 
B2. Hollow Rocks; 30 reps x3, rest 90s - Done. Midline felt good. 
C1. Seated Pancake Stretch; 60 seconds x 4 sets; rest 30 seconds 
C2. Seated Straddle KB Windmills; 8 reps/side x 4 sets; rest 90 seconds - Completed both. Used 35# each set. Gaining more mobility in hips! Elbow felt good during session today. 
+
Row 3min 
Assault Arms only 3min 
x3 sets - Done. Felt good to do some aerobic work. Breathing felt good. 

Warm Up: Did some CAR's through upper body and some scap activation. Elbow has been feeling good through training since coming back. 

A1. DB Bench Press; 8 reps x 4 sets; rest 30 seconds - Done.. Used 75#/hand each set. 
A2. Wtd. Ring Row; 8 reps x 4 sets; rest 60 seconds - Done. Used 25# vest. Superset felt good. 
B1. DB 2-arm Shoulder Press @2121 tempo; 8 reps x 4 sets; rest 30 seconds - Done. 40# each set. Went lighter this week to follow tempo better. 
B2. Strict Pull-up @2121 tempo; 8 reps x 4sets; rest 60 seconds - Done. Had to rest a min b/t movements starting third set. Strength end. became a limiter. 
C1. DB 2-arm Hammer Curl; 12 reps x 4 sets; rest 30 seconds - Done. 30#/hand each set. 
C2. DB 2-arm Seated Tricep Extensions; 12 reps x 4 sets; rest 30 seconds - Done. 50# each set. The pump felt great. 

Warm Up: Did some CAR's and scap activation. Ran through Dave Durant's theraband shoulder warm up. Shoulders felt great!

A1. Ring FLR w/ ext rotation bias; 45 sec x3; rest 1m - 
A2. False Grip Passive Hang w/ breathing; 30 sec x3; rest 1m (ribs/ pelvis tucked) -  Completed. Elbows were a little achy from FLR. Was going full external rot. Find that I have a hard time holding false grip for longer periods. 
B1. Bottom of Ring Dip Support Hold; 30 sec x3, rest 1m
B2. False Grip ring to chest hold; 30 sec x3, rest 1m - Completed. Like these isometric gymnastic sessions. Great to focus on positions. Ring to chest aggrevated elbow, but was able to get through sets. 
C. Single Arm Scapular Ring Row; 8-10 x2/arm, rest as needed - Done. Felt good. 
+
Arms Only Assault
30 Seconds @ tough pace
rest 30 seconds
x12 sets
Completed 60 cals. Tough on shoulders, but felt good! 

Had some extra time to train today. Did some scap and midline accessory work. Then finished w/ mobility on shoulders. 

Post-op Update:
Started walking w/o crutches today. Gonna start driving tomorrow. 

A. Hip Extensions on Reverse Hyper; 10 reps + 10 Sec hold x 4 sets; rest 2min https://www.youtube.com/watch?v=5zgOobV8skg - Done. Used a 10# medball. Felt good. 
B. Arch body complexes; 4 reps x5; rest 1 min (opposite arm/leg lift, other arm/leg lift, upper lift only, lower lift only, superman hold 10 sec = 1 rep) - Done. Posteror chain feels great. 
C. Seated Straddle Leg Lifts; 10-15 reps x 4 sets; rest 1min - Done. These are tough! Hip flexors and quads were cramping. Did 15 reps each set. 
D. Bent Knee Hollow Hold; 60 seconds x 5 sets; rest 1min - Done. This got spicy on midline. Had to rest longer after the third set. 

Had some extra time to train today, so I did some scap work:
Trap 3 Raise, Powell Raise, DB External Rot., and banded face pulls

A1. Seated DB Z Press; 8 reps x 4 sets; rest 60 seconds - Done. Used 40# each set. I feel like I use more of my core while pressing. 
A2. False Grip Ring Pull-ups; 6 reps x 4 sets; rest 60 seconds - Done. Vertical pulling strength feels week, but good new is my elbow was not feeling any pain during this. 
B. Staggered Grip (low hand at elbow of high hand) rope hang; 20 seconds/arm x 4 sets; rest 1min bw arms
C. Seated KB Straddle Press; 6 reps/side x 4 sets; rest 2min - Done. Used 45# each set. Adductors are always tight. 
+
Easy Row (base on how you feel and how much you'd like to do) 
Did a 20 min easy row. Propped my leg up on a slide board. Completed about 4,000m. Felt good to move around and sweat it out. 

A1. Seated DB Z Press; 8 reps x 4 sets; rest 60 seconds - Done. Used 40# each set. I feel like I use more of my core while pressing. 
A2. False Grip Ring Pull-ups; 6 reps x 4 sets; rest 60 seconds - Done. Vertical pulling strength feels week, but good new is my elbow was not feeling any pain during this. 
B. Staggered Grip (low hand at elbow of high hand) rope hang; 20 seconds/arm x 4 sets; rest 1min bw arms
C. Seated KB Straddle Press; 6 reps/side x 4 sets; rest 2min - Done. Used 45# each set. Adductors are always tight. 
+
Easy Row (base on how you feel and how much you'd like to do) 
Did a 20 min easy row. Propped my leg up on a slide board. Completed about 4,000m. Felt good to move around and sweat it out. 

A1. Seated DB Z Press; 8 reps x 4 sets; rest 60 seconds - Done. Used 40# each set. I feel like I use more of my core while pressing. 
A2. False Grip Ring Pull-ups; 6 reps x 4 sets; rest 60 seconds - Done. Vertical pulling strength feels week, but good new is my elbow was not feeling any pain during this. 
B. Staggered Grip (low hand at elbow of high hand) rope hang; 20 seconds/arm x 4 sets; rest 1min bw arms
C. Seated KB Straddle Press; 6 reps/side x 4 sets; rest 2min - Done. Used 45# each set. Adductors are always tight. 
+
Easy Row (base on how you feel and how much you'd like to do) 
Did a 20 min easy row. Propped my leg up on a slide board. Completed about 4,000m. Felt good to move around and sweat it out. 

A1. Seated Banded Hip Abductions; 20 reps x 5 sets; rest 30 seconds - Done. Felt good to work on hips. Put a band below knew. 
A2. Hanging Leg Lifts; 10 reps x 5 sets; rest 90 seconds - Done. Felt good to get some core work in. Need more hip flexor strength. 
B1. Arching Active Hang; 30 sec x3, rest 1m - Done. Good stretch on t-spine/upper back. 
B2. Hollow Rocks; 20-30 reps x3, rest 90s - Done. Did 30 reps each set. 
C1. Seated Pancake Stretch; 60 seconds x 3 sets; rest 30 seconds - Adductors were tight from all of the sitting the last few weeks. Felt good to lengthen. 
C2. Seated Straddle KB Windmills; 8 reps/side x 3 sets; rest 90 seconds - Done. Used 26# KB. Never done these seated before. Really like this exercise because its challenging. Great shoulder and hip mobility. Hip flexibility felt great after. 

A1. DB Bench Press; 8 reps x 3 sets; rest 30 seconds - 50# across each set. No elbow pain. Weight was good, but could of gone heavier. Feels good to move around. 
A2. Wtd. Ring Row; 8 reps x 3 sets; rest 60 seconds - Used a 25# vest. No elbow pain, felt good.  
B1. DB 2-arm Shoulder Press @2121 tempo; 8 reps x 3 sets; rest 30 seconds - 40#, 40, 50. This got nasty on my shoulders by the last set. No elbow pain 
B2. Strict Pull-up @2121 tempo; 8 reps x 3 sets; rest 60 seconds - Done. Felt good, no elbow pain. Had to rest a little bit more for the last set. 
C1. DB 2-arm Hammer Curl; 12 reps x 3 sets; rest 30 seconds
C2. DB 2-arm Seated Tricep Extensions; 12 reps x 3 sets; rest 30 seconds - Completed C1-2 w/ 30# per arm. The pump was real! haha

A1. Ring FLR w/ ext rotation bias; 30 sec x3; rest 1m
A2. False Grip Passive Hang w/ breathing; 30 sec x3; rest 1m (ribs/ pelvis tucked) - Completed A1-2. Did hang from rings. 
B1. Bottom of Ring Dip Support Hold; 20 sec x3, rest 1m
B2. False Grip ring to chest hold; 20 sec x3, rest 1m - Completed B1-2. Elbow was achy after each set of chest to ring holds. Gonna talk to Joe about doing some therapy on my elbow once we start rehab. Let me know your thoughts... 
C1. Single Arm Scapular Ring Row; 8-10 x1/arm, rest as needed - Done. Ended up doing 3 sets of 10. 
C2. Ring meathook w/ 1 foot on floor; 10 total x1 set (5/side) - Skipped. Didn't feel confident w/ this. 
+
Arms Only Assault
30 Seconds @ tough pace
rest 30 seconds
x10 sets

Done. Got pretty tough. Shoulders were feeling it the most. Hit 50 calories. https://youtu.be/MkD5dD5fAhU