Yes, I forgot to end the workout when I left the gym!

Warm-up:

Runner’s lunge x 3 each side
Prone Ts x 10
Flutter kicks 30 sec
Upper back cat cow x 10
Bear crawl shoulder touches x 10 each side
Long sitting straight leg lifts x 10 each side
Single leg thrusts x 10

Started with unilateral accessory work instead of the big lifts today. Kept things light to avoid triggering cough (plus hard bracing will make me light-headed when I’m having an asthma flare-up):

Seated psoas raises
3 x 6 each side @ 10 lb

Front foot elevated split squats (front foot on 45# bumper plate)
3 x 8 each leg @ 15 lbs each hand
(1 min)

Deficit single leg RDL (standing on 45# bumper plate)
3 x 6 each leg, quality reps, 4 sec descent @ 35 lbs
(1 min)

Superset x 3, assist machine
1. Chin-up grip pull-ups x 6
2. Dips x 6
(1.5 min)

Belt squat
3 x 10 @ 166
(1.5 min)

Glute Drive machine
3 x 8 @ 105, 2 sec eccentrics
(1 min)

Single-leg leg press
3 x 6 each leg @ 50
(Legs still shaking from rep 4+, R > L)

Cable rows
3 x 8 @ 77
(1 min)

DB alternating arm bench press
3 x 8 each side @ 30
(1 min)

Single-leg leg extensions
3 x 8 @ 15 lbs each leg

Cable chest flyes
3 x 10 @ 20 lbs

The skies have been beautiful lately!