As part of my mini-restoration phase, I have been getting nightly Massages of the injured area from Miss Sammmmy... These have helped a lot.

AM workout:
Sled drag 20 trips, I set my goal to get 100 trips in today, from the glute hams, down to the far door and back is one trip, about 25 meters.

Worked out with Farrison:
1a. hanging leg raises 4x10
1b. lunge walks from rack to ghrs and back 4x
1c. sled drag rack to ghrs 4x
1c. hammer curl and press 4x10, 35, 35, 35, 40
1d. blast strap push ups 4x10
1e. tread sled, 25 steps forward, 25 backwards 4x

that was it with Farrison, then back to sled drags for 50 trips

PM workout
finished up my last 30 trips
then hit some abs

I was debating whether or not to try out a squat workout this morning...I decided against it.

Bike ride x 5 min.

Pull down abs
3x20

Bench:
Comp set up
bar x 10
135 x 10
185 x 6
225 x 3
275 x 1
295 x 1
315 x 1
225 x 10

KB tricept extensions
2 x 20

plank
3 x 1 min

Pull ups
12, 8, 5

Z-curls
2 x 12

sooo I learned today that I hurt my back...but I already knew that... The trainers said I tore an intercostal muscle...but upon further research the intercostal muscles seem to be on the front of the body...and my back hurts. I believe I may have strained, pulled or maybe even torn my Iliocostalis Lumborum, or a serratus posterior inferior muscle, probably the ladder of the two. This guess is based upon where most of the pain is originating from and how it effects me when I move around...

So then I trained...

Blugarian Split Squats w/ barbell between legs:
50kg 3x10 on each leg

lunge walks holding 50# dbs:
3 trips

Belt Squat
1 plate x 8
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 8
4 plates x 10
3 plates x 10
2 plates x 10

That was it, then I went to the trainers for my second round of Ice and Stim for the day.

Goooooood times

bench:
bar x 10
135 x 5
added 2 board
185 x 3
225 x 2
275 x 2
315 x 2
345 x 1.5 missed 2nd rep

Took out board
added Metal Pro viking size 56
315 x 3x3

All of these reps were very smooth and fast, they felt great. I tried to Matt Rhodes, and held my breath for all three reps, this was tough.

Standing military press
135 x 3x10

1a. weighted pull ups, w/ 10# medball between feet 4x5
1b. single arm db press w/ 85# db, 3x8

2a. purple band press downs 2x25
2b. face pulls w/ purple band 2x25