Training Log 7.5.26

Overall: 

Happy 4th of July and Happy 250th Birthday to the United States of America. 

Just finished the third week being post-op from my right pec major repair. Came out of the sling more or less full time this week. Pain has still overall been limited and things feel better in the shoulder on almost a daily basis. Rough week for my left leg because my patellar tendinitis and then turf toe on the left flared up from doing too much on the leg and then limping around. 

Second week post operatively was much more mentally challenging than the first week. A lot of the early motivation was gone and the frustration of being in the sling was starting to get to me. I was tired of just biking and walking for exercise. Family was in town helping out, but I wasn’t driving until two weeks post-op and just felt like a burden on family. Family and friends have been very supportive, which has been helpful. 

Started training with Mike Francois at Metro North this week and it’s been great. Will likely continue training with him until my right arm is back online. Chose him because he has been doing it a long time, he’s at the gym I typically go to, and of machine availability. There’s a bunch of great trainers in Columbus, but this felt like the highest quality and one that worked best with life. 

Training has been fun. It's a lot more volume and completely different than I've been training in the past. Workout density is up and total rest is decreased. More hypertrophy focused which is a needed change.

Changes at work have been both taxing and I’m excited for things to come. Will be challenging a couple new people at work, but hopeful it helps with patient care over time. Building renovation is the other main mental stressor. Things all look great, but continuing to write large checks on a monthly basis is more stress. 

Learning: 

1. Podcasts

   1. Attia - GLP, Endometriosis 

   2. Knowledge Project - Gut Health, Mindset 

   3. Huberman - Movement practices, Science of attraction  

   4. WCI - Give more and pay less taxes, beating corporate medicine 

2. Books 

   1. Religious Literacy 

   2. Mental Models Book 1 - completed 

3. Courses 

   1. Sonosim

4. Lecture 

   1. Chest pain 

Training: 

Monday: 

Leg Press

Step up 

45 hyper 

DB OHP

Cable rows 

Cable press 

TRX rows 

Elliptical 

Tuesday: Bike and read 

Wednesday: 

Bike & Read: 30 min 

Leg Curl/Extensions 3x10

Leg Press: 3x12,10,8

1. Leg Press 3 sec decent x8x3

2. Jump Squats: 3x20

Single leg leg press: 3x12

Single leg DB RDL 

Step Ups: 12x3

Calfs 3x30

Thursday: 

Bike and Read

Friday: 

Bike 30 min 

Tri push down SA: 12x3

Bike Crunches

Chest press SA: 12x4

Lat Pull down: 4x15

Shoulder press: 4x15

Russian Twist: 4x30

Hammer Curl: 3x10

Sled Pull: 3x20

Russian twist: 3x20

SA DB DL: 4x15

Lateral Raise: 4x10

Supermans: 3x20

Saturday: 

Off 

Sunday: 

Coffee, Bike, Sauna