Tuesday

Side lateral raise 4 sets
Reverse peck deck 4 sets
Peck deck 4 sets
Hammer strength press 4 sets
Hammer strength press superset w/ db high row 3 sets
Facepull 3 sets

Stretched out lower back on a hyper extension

Back to the same old chest/shoulder routine. This time though I've upgraded from the decline hammer strength to the regular one which is a step up imo. The regular machine was giving me problems but I was able to use it yesterday with very little discomfort. I did 4 normal sets but on the next three I dropped the seat pretty low in hopes of hitting my upper chest a bit more which was cool.

However possibly the best part of the workout was talking to 2 physical therapists that workout at my gym, they usually aren't there when I get there but today they were so I asked them about my quad pain in the middle of the night. They had me do some runway walks, some stretches for my hamstrings and such. They said my hamstrings were really tight but I also deadlifted the day before so to me it made sense that they would be. I've been stretching and foam rollers my upper back but they said it would be ok for me to really dig into my hams, quads, and hips with a lacrosse ball in hops to loosen some stuff up. They really told me to stretch the hamstrings really good. So last night that's what I did, I paid most of my attention to the lower body in hopes to get something to release. I still woke up with quad discomfort but was able to fall back to sleep, hopefully now that I keep focusing on the hamstrings everything will improve. But they also said I could have discs in my back causing the problem which I knew so I tried to really stretch my lower back at the gym using the hyper extension and free hanging to get things to decompress a bit.