I don't know what I'm doing but I know what I've done

Oh for sure. I had sort of forgotten it might be a thing and maybe didn't spend long enough on single leg work after the op. There had been a very big discrepancy so I should have spent longer working on it.

Holy sh*t though...glute and quad DOMS until yesterday after starting back on them.

Pull Ups: 10 mins AMRAP
EZ Skullcrushers: 4 WS 

Went to doc about back. Doesn't want to go MRI yet but is gonna give decent drugs and let that do its thing)

He thinks it might be a strain which wouldn't necessarily show up and he's not a fan of x-rays or MRIs unless he's ruled out what he thinks is more likely.

DB Bench: 4 WS
DB CS Rows: 4 WS 
Lateral Raises: 4 WS
Leg Extensions: 4 WS

Was gonna go to the gym on Friday but went back playing football for the first time in 6 years. Felt unreal to be playing again. Mentally, didn't feel 100% confidence cutting off my left at speed but that will come.

Bench: 4 WS
Leg Press: 4 WS
T-Bar Row: 4 WS
Lateral Raises: 4 WS

Football this evening. Didn't warm up...adductors in bits

Lat Pulldowns: 4 WS 
Chest Press: 4 WS 
Leg Press: 4 WS
Tricep Extensions: 4 WS 

DB Bench: 4 WS 
Lat Pulldowns: 4 WS 
Hamstring Curls: 4 WS
DB Skull Crushers: 4 WS 
Lateral Raises: 4 WS

DB bench heading back towards the good old days

DB Bench: 5 x 5
Pull Ups: 6 WS
OH Tricep Extensions: 4 WS
Seated Low Row: 4 WS
Split Squat: 4 WS
Pec Deck: 4 WS 
Seated Calf Raises: 4 WS

DB Bench: 4 WS 
Shrugs: 4 WS
Pull Ups: 10 mins AMRAP
45-deg Leg Press: 4 WS
Lateral Raises: 4 WS

Was a little inconsistent with push path on DB bench and it cost me on set with 40s but 4 sets with 35s were better than before. Threw in shrugs between sets.

Must bring the belt for a few weeks of weighted pull ups now.

Oh, it's all good. Back playing a bit of football as well. When I sprint, sometimes it feels a bit like the small stabilisers in there need more work (MOAR CLAMS) and mentally, cutting back hard off my left foot, I'm not as quick but that's cos I'm only just back playing so need time to remember my hip is fine.

But all the day to day stuff, its like it should be and it's like I never had a hip issue. But I do appreciate the fact that a lot of those day-to-day things were more...challenging. I used to have to stand and watch the kids play in the garden. Couldn't join in cos it was just going to make it pretty sore...and the baseline was a normalised level of sore.

Hip Thrusts: 4 WS
Seated Row: 4 WS
Chest Press: 4 WS
Upright Rows: 4 WS
EZ Bar OH Tricep Extension: 4 WS
Calf Raises: 4 WS
Pull Ups: 5 WS
DB Curls: 4 WS

Sick arm pump at the end of the upright rows/tricep extension superset.

Leg Extensions: 4 WS e/s
Hip Thrusts: 4 WS
Seated Rows: 4 WS
Chest Press: 4 WS
Reverse Flys: 4 WS
DB Shrugs: 4 WS
NG Front Raises: 4 WS
Wrist Curls: 4 WS
SL Hamstring Curls: 4 WS e/s
Lat Pullovers: 4 WS

Back with the doc earlier...MRi being teed up for the back since the issue hasn't gone away. Was stiff for too long on Saturday after football Friday night so just wants to rule things out.

Leg Extensions: 4 WS
Seated Low Row: 4 WS
Standing Chest Press: 4 WS
SL Leg Press: 4 WS
Nordic Curls: 4 WS
Seated Rows: 4 WS
Incline Bench: 4 WS
Hip Abduction: 4 WS
Hip Adduction: 4 WS

Tried the new Flyefit here cos it's a shorter walk than the gym I use. Great selection of kit for legs. Will check it out for a bit.
Only a couple of rowers that are out of bounds during some classes, which is shíte

Hip Thrusts: 4 WS
Seated Rows: 4 WS
Upright Rows: 4 WS
EZ Bar OH Tricep Extension: 4 WS
Hammer Curls: 4 WS