25 Aug - Prowler and the Devil's Tricycle

19 Aug 
0200 hrs

TRX Alt Lunge 15 x 10 reps
Neck Crunch 5 x 11 x 25 lbs
Plate Raise 5 x 11 x 25 lbs
Barbell Curl 5 x 11 x 55 lbs
So this was quite simple. A set of Lunges, followed by an exercise. Then a set of Lunges followed by a set of Neck crunch, repeat for 5 sets and then switch the second exercise. The TRX works well for re-strengthen my leg and re-build motor patterns. I am able to take just enough weight for me to complete the reps. Hip and glutes were very fatigued by the last few sets.

TRX Squat to Bench
1" High
1 x 11 reps
3 x 21 reps
Parallel
7 x 21 reps
Rev Incline Posterior Deltoid Laterals 5 x 11 x 20 lbs
TRX Rollouts 5 x 21 reps
Doing the lunges before squats was one the ideas I had last week. It worked out well. I did do some standing hip openers after the first few sets of squats. Then when the hip felt loose I used a lower bench. For now I will keep using the TRX for squats, it takes the pressure of the muscles to fire perfectly every rep, which IS what I am attempting to do, unfortunately my body does what it wants at times. If there is a slight shift or twinge holding the handles keeps me even and balanced and cognizant of what my body is doing. I also did an exercise after every set of squats like I did with the Lunges previously.

19 Aug
1950 hrs

I missed Yoga class because I arrived back from the city about a half hour later than I need to in order to attend the 5 pm class. So instead I headed into the field house for a second lower body session. I was running on about 3 hrs of sleep after shift. Food intake was high so I figured I would be OK.
Prowler
1 x 100m x empty (High Handles)
1 x 100m x empty (Posts)
1 x 50m x 50 lbs (Posts)
1 x 50m x 50 lbs (High Handles)
1 x 50m x 100lbs (Posts)
1 x 50m x 100lbs (High Handles)
Legs did not turn to jello like last Prowler session and more weight. Field House was still humid as F**k so it feels like gravity has been turned up because of the rubber field house track. Switching between the high handles and posts is fun. Something I have not been able to do in a long time. Prowler is one of my keys to getting my legs ready for squatting both in volume and weight. As a side effect my bodyweight should start to drop as my endurance with the sled increases.
GHR 7, 7, 7
Reverse Hyper 3 x 15 x 50 lbs
I started jamming my feet together on the last set. This puts the emphasis on the lower back throughout the movement as opposed to the glutes.
Standing Leg Curl 2 x 20 x 20 lbs
I attempted a heavier weight, My left glute was having none of it. I rounded out the session with Cat-Camels, Cobra Push Ups, and Bird dogs.


20 Aug 
0845 hrs

Back Ext (45 deg) 2 x 15
Side Hold (45 deg) 2 x 25 count
First thing in the morning rather than doing cobra push ups i do the back extension to get things moving and warmed up. Slow-medium paced reps. Side hold to make sure my stabilizers are awake.

Football Bar OH Press 
1 x 8 x Bar ("All bars weigh 45lbs" -Harry Selkow)
1 x 8 x 55lbs
1 x 8 x 65
1 x 8 x 75
1 x 8 x 85
1 x 8 x 95
5 x 5 x 75lbs
Fat Handle /Neutral Pull Ups 10 x 3
Pull Ups completed in between sets of OH Press. I was breaking my rule of no axial loading. I made a point of contracting the combat chassis super tight and called the weight when things became at all challenging. The time for testing is later when everything from my feet to shoulders is working as a unit and stabilizing better. no wraps, no belt.

Rev Hyper 2 x 15 x 70 lbs
Weight is increasing on this slowly. I have started cramming my feet together which put more of the movement on the low back as opposed to the glutes. Getting excellent traction on the lower back.
Side Laterals 3 x 21 x 15 lbs
Meadows Shrugs 3 x 21 x 15 lbs

Battle Ropes 
30 sec on 10 sec off
20 sec on 15 sec off
15 sec on 20 sec off
20 sec on 15 sec off
20 sec on 20 sec off
20 sec on
This proved to me my conditioning is shitty.

A little bummed, both Airdyne bikes are broken. So I opted for battle ropes instead. I really did want to push the prowler, thought better of it as I will be doing a longer session with it tomorrow. Super humid and hot in the gym so I took my time this whole session, chugged water and still completed in just over an hour.

21 Aug
1520 hrs
When I woke up on a pleasant Sunday morning I decided to push this session to later in the day to let my back warm up and stretch a little more naturally. It was also just damn pleasant to sit on the front Porch with a Sunday Morning coffee watching the rain.

Prowler
1 x 100 m x No Weight (Low Handle)
1 x 100 m x No Weight (High Handle)
2 x 20 m x 90 lbs
4 x 20 m x 180 (Posts)
6 x 20 m x 90
I alternated the pushing surface between the three handles throughout for any sets not specifically labelled. The Prowler brought me to my knees twice at the finish line. It felt awesome to be pushing through fatigue and desire to quit. My brain lit right up, sometimes you need to yell at yourself especially when your body says enough, there is always a lot more in the tank. To say i hit the showers with a mild quad pump and an attitude is an understatement. Rehab is about pain. Rehab is about sacrifice. To achieve at anything you first have to ask yourself how much am I willing to sacrifice? How much pain and deprivation am I willing to endure? I know where my limits are, this recovery has a long way to push me before I am even willing to consider throwing in the towel. I am coming out of this better than before, full stop.

Rev Hyper 2 x 11 x 100 lbs
Decompression and recovery for the lower back. The weight on this is creeping up slowly. Every time out it feels better and better.
Alt Hanging Knee Raise 3 x 5 L/R
This was a test for my body to see how these would go. I also figure I wanted to see how my hip flexor and abdominals work to together now with a big piece of scar tissue in the middle.
Finished up the evening with lots of water and food.

22 Aug
Yet another travel day. This time off to visit my parents. My dad turns 75 this week, kind of a big deal. So Rehab stuff only along with hip mobility.

23 Aug
1345 hrs
Today's session was a journey home. I started lifting in the CFB Borden Gym at the age of 13, getting kicked out for being too young when the staff caught me. The Weight room has doubled in size and there is a giant field house attached. In the field house is another training area, along with a KB Corner, a fight trainign corner and another area with Db's. So overall the gym is an awesome facility. Did i mention it also has an Oly sized swimming pool? Other than a reverse hyper machine this gym is not missing much.
Back warm up: 
Back Ext 3 x 15 reps
Lying Clamshells 3 x 30 reps x Green Theraband
Side Plank 3 x 25 count

Today's training inspiration. I walked into the field house and saw the same four post push sled. Which i will nick name the Batman Sled. After warming up with the sled I attached a 15 meter rope.

Batman Sled Push
3 x 30 meters x empty
4 x 15 m x 45lbs
4 x 15 m x 90 lbs
1. 5 inch Rope Pull 4 x 15 m x 45 lbs
This was a taxing, which means it was fun. The left side strength is becoming less of a factor and I am starting to get to a point where my conditioning sessions feel like I may pass out or vomit.
Neck Crunch 3 x 17 x 25 lbs (Oly plate which added an extra balance component READ: MORE NECK TENSION)
Hanging Ab straps 2 x 13
Extra Wide Grip Pull ups 3 x 3
Ring Pull Ups 4 x 3
Slight Incline Db Bench 
1 x 20 x 40
1 x 20 x 50
1 x 20 x 60
The big take away from these was the fact i was able to get the Db's into position and my hip was not a factor. The hip feels strong(er) and solid.

Devil's Tricycle 6 x 20 Cal x 1 min rest

Let's be honest riding the Airdyne with any kind of intention makes it suck, which makes you more awesome. The better your condition, the more punishment you can withstand and the quicker you recover. Finished up with some Plank and Side Plank, Scarecrow's and Y's. 

24 Aug 
1015 hrs
Warm up 
Back Ext 1 x 20
Cobra Push ups 1 x 30

Plank 4 x 20 sec
Hammer Strength Chest Press 
2 x 20 x No weight
1 x 13 x 25 lbs (a side)
1 x 13 x 50
1 x 13 x 60
5 x 8 x 40
This machine felt completely foreign in terms of movement. Which made this all the more fun and no ego in regards to the weight. i have never used it before so nothing to judge it against. Weights noted are per side.
Hammer Strength Pull down (Wide neutral grip)
1 x 20 x no weight
2 x 20 x 25 lbs (a side)
1 x 20 x 50
1 x 11 x 75
5 x 13 x 50
Lots of burning lats and rear delts. I wish i had access to this machine full time. I had to concentrate to keep the movement even and to make sure my right side pulled down correctly. I could definitely see an imbalance there that this machine challenges.
Wide Neutral grip Cable Rows 3 x 11 x 105
Rope Face Pull 3 x 21 x 75 lbs
Strap Row (Tbar)
1 x 25 x 45 lbs
1 x 25 x 55 lbs
This is an attempt to start strengthen my low back and glute indirectly.
Rear Delt Destroyer
1 x 30, 60, 20 x 55, 25, 10 lbs
Devil's Tricycle 200 Cal x 14:30:00
I went to bed thinking last night I would ride to 500 Cal. i shifted the plan upon awaking this morning. My hip and leg are not quite ready for a ride like that just yet. Maybe next week. I finished up with side plank, bird dogs, cobra push ups and McGill sit-ups.
Yesterday and today were two very solid sessions, this gym has a great setup as already mentioned.

25 Aug
1030 hrs

Warm up
Cobra Push Ups 2 x10
Back Ext 2 x 10
Hip Bridge  2 x 20
Step Ups 2 x 10

Batman Sled Push
3 x 90 ft x 45
2 x 45 ft x 90 lbs
2 x 45 ft x 135 lbs
Batman Sled Push then Rope Pull
4 x 45 ft x 45 lbs
This mean I pushed the sled out four times and pulled it in four times. The Humidity was high so I was drenched by the end of this and the increased friction from the floor it was a tough slog pull the sled everytime.
Battle Ropes
8 x 20 sec on /20 Sec rest
Side Laterals 
3 x 21 x 20 lbs
superset with Leg Curl
1 x 10 x 50
2 x 10 x 100 lbs
Last training session at my old gym before heading back east. Everything felt solid and strong. Progress was made and that is all I can push for everyday is another 1% better. Felt great to be slogging hard and pushing myself again where I can.

18 Aug - Follow the plan until it falls apart....

15 Aug
0545 hrs

Yes this was early so I knew going in I would have to warm up my low back before beginning.
Back Ext 5 x 6 reps
Side Hold 5 x 10 count
Football Bar Bench (All bars weigh 45 lbs)
2 x 10 x Bar
1 x 10 x 65
1 x 10 x 85
1 x 10 x 105
1 x 10 x 125
5 x 3 x 125
Felt great. No tightening of the shoulder as I get with a straight bar usually. I did have to use plates under my feet because the bench felt a little high still, my hip flexor did not have enough ROM. Also only minimal ability to brace and no leg drive yet through the hip.
Fat Man Pull ups (Rows) 5 x 10 x Bodyweight
Airdyne Intervals 8 x 20 sec ON /40 sec OFF
This was an experiment to see how the hip would hold up to airdyne intervals. Felt solid overall, not a passing out-puking session, my HR did rise though and no adverse affects on the hip. I will continue to progress this.

1740 hrs

Working evening shift, it was 12 hrs later, lots of food. So time to finish up the morning's session by filling out the Assistance and supplementary movements.
Pull Ups 10 x 4 reps (alternating between narrow & wide neutral grips)
Neck Crunch 5 x 20 x 25 lbs
Dips (to a bench) 5 x 10
Cobra Push Ups 3 x 10
Hip Bridge 3 x 20 reps
Pulldowns 
1 x 23 x 110 - 1 x 30 x EFS Monster Mini Band (superset)
1 x 16 x 130
1 x 16 x 110
1 x 14 x 140
1 x 14 x 110
1 x 13 x 150
1 x 13 x 110
1 x 11 x 160 - 1 x 51 x EFS Monster Mini Band (superset)
Lying Hip Ext 3 x 10
Black Band Face Pull 3 x 20 x EFS Monster Mini Band
Clamshells (Double leg) 100 reps x green theraband
Great session everything felt on point, even the iPod music.


16 Aug
1740 hrs

Heel Touch 
3 x 10
3 x 5
Cobra Push Ups 2 x 15
TKE's 
3 x 20 x EFS Medium Band (Gray)
3 x 20 x EFS Light Band (Orange)
These were done left leg 1 set grey, then 1 set orange. Then move to right leg. Etc.
Plank 2 x 25 sec, 1 x 15 sec
Side Plank 2 x 10 sec L/R
Cat Camel  2 x 10
Squats (Bench 1" above parallel) 5 x 10 x Bodyweight
These went better than last week. Left glute still randomly has issues overall it is feeling better every week. I have some ideas to help my squat movement further. Doing the Heel touch first definitely helps.
Single leg Calf Raise 
1 x 17 x Bodyweight
4 x 10 x Bodyweight
Clamshells 1 x 50 reps x green theraband
In the work gym so access to lower equipment is limited. It forces me to work only the minimum and what needs to be done. Bare bones session.

17 Aug 

0900 hrs
Swim 12 min x Front Crawl (4 x 1min Rest)
I front crawled as fast as I could pushing the pace for 12 min. Taking a break when I really could not control my breathing.

2000hrs
Swim 10 min x Fins x Kick Only
I extended my arms and with the fins on I kicked hard and kept the pace up for ten minutes. I am not counting laps for either of these sessions because this was in the 15 meter Apartment's saltwater pool.

18 Aug
0125 hrs

So to have full disclosure everything is 5 sets of 15 reps because I left my trg book on my desk in the office. This was the easiest way to remember the set /rep count. It worked out fantastic though. The hip stability comes along a little everyday. I will keep saying that but it is true. Simply sitting up on a bench after a set of neck crunch feels better every week if not every session. Incrementally it all adds up until I have to remind myself 3 weeks ago I could not do something that I can now do easily.
Clamshells 1 x 75 reps x Green Theraband

Superset
TRX Rows 5 x 15
Neck Crunch 5 x 15 x 25 lbs

Super Set
Incline DB Rows 
1 x 15 x 40
4 x 15 x 35
Head Harness 5 x 15 x 16kg

Superset
Arnold Press
1 x 15 x 30
4 x 15 x 25
Side Laterals
1 x 15 x 20
4 x 15 x 15

Superset
Wide Bar Facepulls 5 x 15 x 80
Pallof Press
1 x 15 x 60
4 x 15 x 45
Rear Delt lateral (Rev Incline)
1 x 15 x 10
4 x 15 x 5

Superset
Cobra Push Ups 50 reps
Prone Hip Extensions 50 reps
Rotate back and forth between the 2 exercises until the total reps completed.
A Solid late night /early morning session simply to get some solid work in and to sweat, A LOT. This session was probably one of my best feeling in a while. Starting to feel normal and that I am making up some larger ground.

2000 hrs
Swim 10 min x Fins x Kick Only
Got up and getting ready for midnight shift. A short swim to get the HR up and wake me up for my last midnight shift of the shift string.

15 Aug 2016 - KEEP On Trucking....

"We are a little older. So of course things are going to hurt. That just means you bite down a little harder on the mouth guard and make something happen" -Mike M


04 Aug
1745 hrs

Heel Touch 5 x 5
TKE' 5 x 5 x Orange avg band (orange efs)
Cobra Push Ups 5 x 10
Lunge ROM stretch 5 x 10
Cat Cow (or Camels)  3 x 10 
Bird Dogs 3 x 3 L/R (hold, squeeze until muscles cramp)
Standing Single Leg Calf Raise 5 x 15
Hip Bridge 3 x 10
Clamshells (green theraband) 5 x 21
Squats (onto bench) 10, 7, 5 (all sets stopped when something cramped or I got twinges of pain)
Plank 3 x 15 count
Banded Leg curl 3 x 13 x red efs band
Db leg curls 2 x 13 x 10 lbs

The work gym does not have a lying leg curl machine so i tried the Db leg curls. From a control /balance stand point they worked well. For developing my Hamstring strength likely not at all.
I simply worked through the exercises as I saw fit. No exact order. It did not feel strenous from a conditioning stand point, simply doing work felt great

5 Aug
1550 hrs

Pool Time
Lunge Walk, hip circles, leg swings, squats, pistol squats. All in an attempt to gently push the ROM further, find the tender spots and work through them slowly. One thing I have notice I cannot even attempt is a cossack squat. Back "clicked" again today. It is feeling better everyday. Giving it time to heal as well as getting my Pelvis moving freely again has helped.

6 Aug 
0200 hrs

Since my back had gently went out several hours earlier I kept things gently so to speak. I wanted to keep moving so things did not stiffen up too much hopefully.
Cobra Push ups 3 x 10
Lunge ROM 3 x 10
Pull ups (Neutral grip) 20 x 3 reps (completion time 55 min)
Barbell Push ups 5 x 10
Rear DB Lateral (incline bench) 5 x 13 x 20 lbs
Db Shrugs (incline bench) 5 x 13 x 20 lbs
Hammer Curl 3 x 11 x 40 lbs
Rolling Triceps 3 x 11 x 20 lbs
Barbell Curl 1 x 58 x barbell
Db Shrugs (standing) 
1 x 13 x 35
1 x 13 x 50
1 x 13 x 55
1 x 13 x 60
1 x 13 x 55
2 x 13 x 50
Plank 3 x 15 count
Side Plank  3 x 15 count L/R
As this was the first Pull up session post op I was very happy. My grip did not give out at all which was awesome. i guess crawling around and having to use my upper body strength for a month helped out.
7 Aug
Spent the day doing my ROM exercises which helped keep things moving. No training though as my Left Hamstring cramped up as well.
8 Aug
1840 hrs

Reverse Hyper  
1 x 15 x no weight
1 x 11 x 20 lbs
1 x 11 x 40
1 x
Standing Leg Curl
Lying Leg Curl
Finished up with Side Plank, McGill Sit Ups, Bird Dogs, Cat /Camels, & Cobra Push Ups. 
9 Aug

0930 hrs
Yoga - Basic Class ("Hot" version in 104 deg room)
Great, challenging class. One or two muscle spasms in the hip. Instructor gave me a few alternate stretches today as the rest of the classes were doing a few things that could cause problems for my hip (READ: DISLOCATION)

1850 hrs

Rev Hyper
1 x 15 x No weight
1 x 10 x 20lbs
1 x 10 x 40 lbs
1 x 10 x 60 lbs
1 x 10 x 80 lbs
1 x 10 x 100 lbs
Meadows Shrugs 3 x 15 x 15 lbs
Leg Curl Standing 2 x 10 x 30 lbs (slow controlled-paused eccentric first set, fast reps second set)
Lying Leg Curl 2 x 10 x 100 lbs (2 sec contraction /2 sec eccentric tempo)
Wide Bar Facepull (to chin) This cable machine has weird weight plates. 
1 x 20 x 7.5 lbs ( I said weird)
1 x 20 x 12.5 lbs
Face Pull (rope to forehead) 
2 x 20 x 32.5 lbs (yes same weird weight system)

Finished up with  McGill Crunch, Bird dogs, Cobra Push ups, Side Plank, Lunge ROM, and Cat-Camels. Had a partner come out with me today, been a while since I had to sow down and wait for some else. Low back feeling a lot better, staying the course. After reading something this week I will wait at least another 2 weeks before Axially loading my spine (squats, heavy deadlifts etc). If I something gives then the clock gets reset. I am playing the long game in my recovery, I remind myself of that daily to keep from getting frustrated. The other key piece is every time i even feel like I am getting frustrated, focus on the CAN(s) not the CANNOT(s).

This is the article. If you even think you have had back issues in your life, READ IT.
EMBRACING THE BRACE -SWEDE BURNS ELITEFTS
Oddly enough i read this the day before i popped my back again 2 weeks ago. 

10 Aug

 This is why you write stuff down. I cannot remember what i did this day. I know I did my rehab and McGill exercises because I do them everyday

11 Aug

0930 hrs

Yoga - Basic Class 
This was an easier than normal class. I do not say that in the fact my function and ROM have come along way (which they have mind you). I say it as in the teacher conducted a class that was much easier on this day than the previous classes I have attended.

12 /13 Aug

I had a reunion dinner to attend on the Friday out of town, so lots of driving. Physio and standing Hip openers when I stopped. Up late partying (not a lot of imbibing) followed by a lot of driving back home. Although my back was stiff over all things felt really solid.

The reunion had a positive effect on me. Hanging out with Intensely competitive and no fail mindset individuals might be scary for some. For me it is an atmosphere I miss. Everyone I talked to had something going on that were not only working through, they were smashing it up and making strides else where in their lives despite what most people were consider a set back. These are people who don't blink at deprivation and do not merely rise to a challenge they thrive. It was a simple reminder of who I am. It was humbling and uplifting at the same time. People like say they are grinding our are doing hardcore. This was a collection of people who eat sleep and breath it daily yet do not ever use those words. They understand simply embracing excellence is a way of life, not "unleashing BEAST MODE" in the gym. These are also people "man the wall" daily. I could not be more proud of them and what they have built in the last decade. 

14 Aug
1425 hrs

Back Ext (45 deg) 3 x 13 x bodyweight
Side Hold  3 x 10 count x bodyweight

GHR 6, 6, 7, 10 reps
Prowler 
1 x 100m x No weight (Posts)
1 x 100m x No Weight (High Handle)
1 x 100m x 50 lbs (Posts)
1 x 100m x 50 lbs (Low Handle, High Handle, Posts, Mixed)

So the humidity in the field house was through the roof which does not usually bother my training. it does however make the rubber floor extra grabby, so even an empty prowler feels like it has 90-100lbs on it. This was my first session post op so I had no idea how it would go. Conditioning sucks as expected and I was surpirsed it took till over 300m completed before my legs felt like jello. This is also the first time in 3 years i have been able to push on the lower handles so I am excited about that. No strain to my back and due to the nature of the Prowler no axial loading my my spine. So lots of "winning" all around. This is what my "Lower body day" is going to look like until I can squat and DL.

Rev Hyper 3 x 13 x 50 lbs
Heel Touch (10" box /Airex pad on L side) 3 x 10
Lying Leg Curls 
1 x 10 x 50 lbs
3 x 10 x 100 lbs
Standing Leg Curls 
1 x 10, 10 x 40, 30 lbs L
1 x 15, 15 x 40, 30 lbs R
1 x 5 x 30 lbs L
Clearly a little bit of a difference in Hamstring endurance. This is minor and will come up quickly
Left the gym feeling tired and hungry.

Thanks for reading.

04 Aug - transitioning

30 July
0800 hrs
I had a lot to do Sat morning so i kept this short and sweet and very quick.
Rev Hypers (2 ct up - 4 ct down)
3 x 10 x 40 lbs
GHR
3 x 6 x bdywght
Heel Touch (starting with heel on airex pad on left side)
3 x 5 x bdywght
Cobra Push Ups
3 x 25
Back Ext (slow tempo, trying to feel my low back)
1 x 10
1 x 7
I felt my start to twinge so I shut these down immediately. Then went to stretch for 5 min then headed out for groceries.

31 July
1100 hrs

Floor Press 2 x 21 x Bar
Upper back felt like it did not want to lock in and I did not want to spend an hour warming it up
Sled Pulls (2" Rope x 15 ft)

1 x 15ft x 45
1 x 15 ft x 90
6 x 15 ft x 125
I picked up a rope that gave to buddy a while back. He wasn't using it so i grabbed it. I will use this until i get my hands on a longer 1.5" rope.
Shrugs 3 x 50 x chains (using ring and pinky fingers to hold)
As always the chains weigh what they weight. Strength of the hand i learned from Dave Tate via Coan has a lot to do with pinky to thumb strength. So the the stronger your pinky finger is potentially the stronger your grip is. I learned from Matt Wenning make simple exercises harder by doing them in a more challenging fashion. This doesn't mean to offset load a barbell to do lunges, in this case it was simply use a gripper that is less mechanically strong to limit the weight.
Side Laterals superset with Front raises (using Fat gripz)
3 x 15 x 15 lbs

With my back still being pooched this is what i could manage. I spent the last two days and a good part of this session gong through Hip Lunges, cobra push ups, twists, and some other Yoga Stretches (poses)  that helped keep things long and as limber as possible. Also tried foam rolling a little as well.

01 Aug
1000 hrs

Spent my entire gym time on shift foam rolling, doing mobility work, and then using a Lax Ball on 60% of my carcass. It felt great. i decided I am going to start pushing this stuff hard, not to break myself; just take it very seriously. Almost obsessive.
When I got off work I spent the evening on the couch and floor either  rolling things out on the Lax Ball or grinding out my scar.

I have also started adding the McGill Big 3. If you don't know what that is google it. it seemed like a sensible thing to do since my low back is buggered and needs work.
It is making a difference, i could tell almost immediately.

02 Aug

Physio notes. Discussed my focal shift with her. She was pleased and in the same breath reminded me I am doing really well. We went through planks, lunge ROM for mobility, squats, and as usual she contorted me on the table. Things have progressed a lot. The bigger piece of the physio session was that she was impressed with the fact I am holding onto my Full ROM easier. In other words it takes her maybe 20sec to 1min instead of 5min of grinding my hip into the table and whatever other craziness it feels like she makes up from time to time. (kidding of course)
Now if i can just get my squat to level out, I am shifting to the right as come up. It is going to take some time in front of a mirror. We have identified my left side is moving better despite the tight hip flexor. My Right side overall through my hip is tight, so I am now transitioning into doing ROM for both hips to get things leveled out.
She cancelled my session for Friday with the caveat that I have homework. It is up to me between now and Monday.
Cobra Push Ups (slowed controlled pace up and down)
Lunge ROM (both sides now)
Plank (focus on contracting combat chassis credit to Harry Selkow for that moniker naming obliques, abs, Erectors, and all the other stuff in your trunk and hips)
Hip Bridge (doing these for reps and holds for time)
Single Leg Hip bridge (modification from physio makes them way harder)

03 Aug
1740 hrs

Cobra Push ups (done throughout as i felt my back tighten) 5 x 10
Lunge ROM (same as Cobra Push Ups) 5 x 10
Db Incline Press 
1 x 20 x 20lbs
1 x 20 x 25
1 x 20 x 30
2 x 20 x 35
1 x 20 x 30
1 x 20 x 25
1 x 20 x 20
Medium tempo for the Reps. Focusing on the muscle contracting and keeping the upper back tight. My limiting factor for these was actually squatting /sitting onto the bench without irritating my ow back or my hip. I did get quite the chest pump. going back to my bodybuilding days of my teenage youth.
Db Shrugs (rev on Incline Bench)
5 x 20 x 15 lbs
Db Rows (rev on Incline Bench)
5 x 20 x 20 lbs
Single Arm Rope Row (standing)
5 x 20 x 65 lbs
I held the rubber end of the rope for these. Limits the weight and challenges the grip. Forcing the grip to work harder also helps to contract the lats harder. Another focus was maintaining a tight solid Combat Chassis (Credit to Harry Selkow for the name).
FacePulls
5 x 30 x 65 lbs
OH Banded Tri Ext 2 x 40 x EFS Monster Mini
Tricep Rope Pulldowns 3 x 20 x 95 lbs
Plank 2 x 15 ct

In my downtown time in the apartment I have been rotating through my Physio exercises. Hip Bridging, Single Leg hip Bridging, Plank all to the point of pain and then rest, then repeat. I am sore yes. It is a required necessary process. I am forcing muscle tissue to wake back up and work again. At the same time i am re-enforcing patterns that I have not used in a long time. I am excited, this is fun. It is my reality to have to work through this and I am hitting hard. I have goal posts and timelines in my head, i don't mind sliding them to the left if my body is not ready, sliding them to the left because I haven't been putting in the work is unacceptable.