Hip and Ass Machine - 2 directions x 50 reps for each set
Squats - warm up to 315 x 5 sets of 5. Adductor is still sore.
Deadlifts - 315 x 5 sets of 5. Felt fine on the bicep.
Pulldowns - 4 sets
Adductor Machine - 4 sets
Timed Holds - 120 pound db's for 55 seconds.
I know the timed hold is worse than what a 10 year old girl can do, however I haven't held anything heavy for almost 10 weeks now so I expect some rapid improvement in that area.