First REAL upper body training since the " dumbbell incident",... Still have to avoid certain movement patterns and going to heavy on other cause my lower traps, rhomboid, ... Well, anything involving protracting my scapula in the horizontal/ downward plane feels like a screwdriver stuck in my back but Kb snatch n clean 5 x 10 Turkish get up 5 x 10 ( had to go lighter than usual cause the initial press from the floor hurts like hell) Spanish kb squats ( 1 minute iso hold before the set) 5 x12 Divebombers 5 x 25 30-45 sec. Hold at the bottom of the last rep. Lat pulldown parallel grip 15 reps into underhand grip 10 reps, 5 sets Seated KB Arnold press 5 x 15-10 Standing reverse kb flyes 5 x 15-12 Kb hammer curls ( and yes you gotta hold the "bell" end up so don't get all macho on the weight ) 5 x 15 Supinated incline db press 5 x 15 superset into pronated incline press 5 x 12-10 Skull crushers 5 x 12 90lb. Ruck, 5 miles alternating 30-45 degree at 5 minute intervals

Realized it had been more than a few days since I checked in so,... This is a composit of Saturday while I was working, Monday's training, ( I rested Sunday as I didn't get home from the gym n in bed till around 3 and I got up at 4:30 to prep, wife had to work and the kids were spending the day with her parents). And today's training which got cut short but I finished at home with the kids so.,.I trained yesterday as well but, I was in a really bad mood which translated into a really angry 2 hour push/ pull/ core blitz n I zoned out n forgot to record anything.... ( side note: the bagwork I had to be careful cause I'm still having rotational pain in my lumbar so...) Blessings to everyone and your training. Lead the way! Assalamualaikum

Well, originally was just gonna do some cardio and see how much I could push the pace before my back said No but,.... My buddy needed me to cover him so,... Pushups 25, then 25 prison style, superset with Deadbug.crunches and hollow hold, 4 sets ( Tried decline sit-up at first but my back said no) DB press flat bench ( max mechanical load 2 sec. pause/ stretch) x lateral raises with 4 second negative Close grip bench 3 sec. neg. 2 sec. pause x lat. raises x diamond pushups 30 min. Treadmill 5 min. 20 degree incline, 5 min. 50 deg. Incline, repeat ( Typically I would do this with KB farmers carries but, again,...my back said no) 30 second vacuum holds x 10 Finish

Well,... Kept it really basic today. Went to the Dr beforehand and , as it turns out, I really strained my erectors down at the base of my lumbar region so,... Got my meds, warmed up really good while they were kickin' in,.. and kept it almost entirely to machines or exercises where my lower back didn't take any of the strain / load. Chest supported high and low rows Lat pulldown really wide grip Isolateral Rear delt flyes on the flyes on the flye machine ( I'll show a video later but, borrowed it from Ziad Mansour if you wanna check out his stuff). DB lateral raises Incline smith bench DB incline flye Incline close grip bench DB curls/ Hammer curls Smith shoulder press ( bench all the way up for back support)