W4D1:
Warm up
Deadlift:
60x5
80x5
100x8
105x8
110x8
Squat:
40x5
70x5
100x5
105x5
110x5
Flat back bench:
60x2x5
80x3
100x2
115x2x6
112.5x4x6
Super set with machine rear delt flys:
100x2x12
Preacher curl:
32.5x3x10
Super set with seated lateral raise:
13x3x8
Incline curls:
12x3x10
Super set with seated front raises:
11x2x12
And cat cow 3x15
W3D4:
Warm up
Squat:
40x5
60x5
80x6
90x6
100x6 - no pain
Single leg leg press:
50x5
90x3
110x8
120x8
130x2x8
super set with high Incline:
60x5
75x2x8
77.5x3x8
DB BP:
34x4x12
Machine flys:
100x3x10
super set with good girl machine:
70x3x8
Morning BW 89.8
W3D3:
Block Pulls:
60x5
80x5
100x6
110x6
120x6
super set with pullups 5x8
Dips:
BWx5
BW+22.5x3x8
super set with chinups 4x8
Rope Pushdowns:
35x4x8
Chest Supported T Bar rows:
55x4x8
super set with single arm tricep extensions 10x4x8
W3D2:
Box squat:
40x5
70x5
80x5
90x5
Jefferson curls 20x3x8
Leg extension:
85x4x10
super set with Leg curls:
60x4x10
Cat cow 3x20
super set with deadbugs 3x10
W3D1:
No arch bench:
60x5
90x3
105x5x10
Super set with:
Machine rear delt flys:
115x3x8
And then Preacher Curls:
30x3x12
Lateral raises:
13x4x8
Super set with front raises:
13x3x8
Incline curls:
11x3x12
Deadlift:
60x5
80x8
90x8
100x8
W2D4:
Went to physio and did half my training session:
Deadlift:
40x5
70x6
80x4x6
Single leg leg press 5x8
Single leg hip adduction 3x8
I will finish the rest of the workout tomorrow morning
W2D3:
Physio including box squat up to 70x10
Pullups 5x8
Super set with dips:
BW+20x3x8
And then rope pushdowns:
35x4x8
Chinups 4x8
Super set with single arm tricep extensions:
10x4x8
Chest supported T bar rows:
52.5x4x8
W2D1:
No arch bench:
60x2x5
90x3
100x2x12
105x11
105x10
Super set with rear delt flys:
100x4x8
Preacher curls:
30x10
32.5x10
30x2x10
Super set with lateral raises 12x4x8
Incline curls:
12x4x10
Super set with front raises:
12x4x8
Cat cow 3x15
