Still Clear!

Had another routine checkup and still clear of cancer! BAM! But....doctor recommends more tests to get to the bottom of my constant muscle spasms.

Day 1 Warm up w/ Kettlebell Swings

Bent-over Good-mornings

135 x 6

225 x 6

315 x 6

355 x 6

Leg Press

245 + bands x 10

445 + bands x 10

645 + bands x 10

Reverse Hyper-extension

180 x 8, 8

Leg Curl

160 x 8, 8

Kettlebell Swings

55 x 40

Day 2 Warm up w/ Kettlebell Halos and Snatches

12" Log Overhead Press (clean 1st rep only)

90 x 8

180 x 5

230 x 3

245 x 1

265 x 1

275 x 1 - This is now the most weight that I've taken from the ground to overhead since going through cancer treatment. 

Bench (touch and go style, index finger on 32" rings)
135 x 6
225 x 6
315 x 6
Add Mark Bell's Slingshot!
365 x 6
390 x 6
405 x 6 - If you have shoulder problems from overuse/benching like me, I highly recommend the Slingshot. 3 things you MUST do when using it; Must have a spotter! MUST use wrist wraps! MUST use a full grip, thumb wrapped around bar - NO false or suicide grips.

Triceps Cable Extensions (using Rope attachment)
70 x 20, 20

Pulldowns
220 x 12, 12, 12

Double Kettlebell Snatches
30s x 30

Day 3 Warm up w/ Goblet Squats

Dynamic Effort Squats (to a parallel box, for speed, 60seconds rest between sets)
135 + bands x 5 
225 + bands x 3 
275 + bands x 2, 2, 2, 2, 2, 2, 2
295 + bands x 2
315 + bands x 2
325 + bands x 1 - all reps very quick!

Dynamic Effort Deadlifts (for speed, 60seconds rest between sets)
135 x 5
225 x 3
315 x 2
410 x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 - all reps had good speed.

Barbell Shrugs
225 x 15
315 x 15, 15

Sled Drags
Backwards 210 lbs. x 100'
Forwards 210 lbs. x 100'