Healing Injuries | Bulking Season: Day 31-33

📊 Current Metrics (8/17/26 – 8/19/26) • Starting Weight: 180 lbs • Current Weight: 184.5 lbs (+4.5 lbs) • Body Fat: ~13–14% 🎯 Long-Term Goals • Bulk Target: 220 lbs @ 20% body fat • Cut Target: 205 lbs @ 13% body fat (or deeper) The first split of this week was focused on pushing heavier while nursing a small strains in my shoulder and rehabbing my patellar tendonopathy on a new leg press setup. To my younger self - Fix warning signs before they break you. 00:00 - Day 31: Morning Check-in, Injury Status & Readiness 00:42 - Warm-Up & Shoulder Mobility Rehab 01:18 - Incline Dumbbell Bench (Pain-Free Modification) 01:52 - Cable Lateral Raises & Tempo Control 02:26 - Chest-Supported T-Bar Rows 03:01 - Overhead Triceps Extensions 03:38 - Preacher Hammer Curls & Forearms 04:15 - Day 31: Physique & Pump Check 04:48 - High-Calorie Post-Workout Bulking Meal 05:22 - Day 32: Morning Weigh-In & Recovery Update 05:58 - Safe Leg Day Warm-Up & Knee Prep 06:34 - Hack Squat / Leg Press Variations 07:12 - Seated Leg Curls & Hamstring Recovery 07:50 - Walking Dumbbell Lunges 08:26 - Standing Calf Raises & Core Work 09:05 - Day 32: Leg Pump Check & Macro Breakdown 09:44 - Day 33: Mobility Test & Readiness Check 10:25 - Seated Cable Rows & Lat Pulldowns 11:04 - Pec Deck Flyes & Controlled Stretch 11:42 - Incline Bicep Curls & Tricep Pushdowns 12:18 - Final Pump Check, Calorie Goal & Week Wrap-Up