Added some weight in the deadlift

Elliptical: 25 minutes
Planks: 1:50 (PR)
Side Planks: 1:00 each side
Hex Bar Deadlift: 135/10, 155/10, 155/10
Roman Chair Hypers: parallel- 12, 12, 12
Bodyweight Calf Raises: 20, 20, 20, 20

When I am "officially" back, I am going to run a form of the 5X5 format for a while in order to build my strength back up. The conditioning will come through basketball.

Bench Press

Yesterday's workout: 

I decided to increase the weight a bit, but did not force out any reps where I would put strain on my back.

Elliptical: 20 minutes (so, so boring)
Bench Press: 135/15, 205/5, 205/3, 205/4, 205/4
Incline Press: 175/5, 180/5, 185/5, 185/5
Chins: 6

I worked out as a guest at my sister's gym. Love their incline bench.

More Rehab

Treadmill: 30 minute walk
Front Squats: 95/10, 135/5, 135/5, 135/5
Planks: 1:40 (PR)
Side Planks: 1:00 each side
Roman Chair Hypers: parallel- 12,12,12
Bodyweight Calf Raises: 20,20,20,20
Chins: 6,6 (got the OK to do these again)

Short Workout

Bodyweight Calf Raises: 20,20,20,20
Hex Bar Deadlift: 95/10, 95/10, 95/10
Curls: 60/10, 70/10, 75/10
Single Pulley Triceps Pushdowns: 60/10, 70/10, 75/10
Roman Chair Hypers: parallel- 12, 12, 12

* I feel good so I am very much tempted to ramp things up, but I know that's a trap. Plus, the chiropractor is costing me a boatload of money, so I may as well listen........

Upper Body

Elliptical: 25 minutes (so boring, can't wait to play basketball again)
Bench Press: 132/15, 192/5, 197/5, 202/5
Hammer Strength Incline Press: 188/10, 188/10, 188/10
Bodyweight Calf Raises: 20,20,20,20
Planks: 1:00
Side Planks: 1:00 each side
Close Grip Lat Pulldowns: 170/7, 170/7, 170/7

Lower Body Rehab

Elliptical: 25 minutes (really tough for some reason, got winded about 15 minutes in)
Bodyweight Calf Raises: 20,20,20,20
Roman Chair Hypers: parallel, 12,12,12
Planks: 1:35 (PR)
Side Planks: 45 seconds each side
Front Squats: 98/10, 98/10, 98/10

* Happy to do three sets of front squats. Felt good to do the movement again. 

Added some new things

Bench Press: 137/15, 177/10, 187/10, 187/8
Incline Press: 157/10, 157/10, 157/10
Bodyweight Calf Raises: 20,20,20,20
Roman Chair Hypers: parallel, 3 sets of 12
Planks: 1:30
Side Planks: 30 seconds each side
Hex Bar Deadlift: 95/10
Front Squat: bar/10
Close Grip Lat Pulldown: 150/10, 150/10, 170/7

* So happy to squat and deadlift again!!!!!