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So the muscle is coming back. i did switch it up a tad, added some legs, but no failures this time around. Legs are getting dinky so time to work on them slowly and try not to aggravate the OA.

Wide grip pull-up: 10×3
Calf Raises: 180 lbs 10×3
Reg pull-up: 10×3
Squats: 160 lbs 10×3
Narrow grip pull-up: 10×3
Leg extensions: 100 lbs 10×3
Reverse lat pull-down: 60lbs 10×3

Thirty seconds between each set, with 30 pull-down crunches and 30 weighted crunches between each exercise group.