W1D4:
Bench:
60x5
75x5
100x3
120x1
127.5x3x3 - felt pretty easy
117.5x6 - felt too easy
122.5x6 - felt very good, rpe8
DB incline:
36x2x8
32x11
DB rows:
48x6
56x3x6 - used a kettlebell to add more weight as the heaviest DB in the gym in 40kg. Worked surprisingly well.
curls 4x10
W1D3:
Had to build stuff toay and back was pretty pumped before the workout.
Sumo deadlift:
70x2x5
100x5
120x5
140x2x5 - felt okayish, I suspect mostly it was the work i did in the morning rather then the injury.
Wall sits 3xmin
Goblet squat:
32x6
25x2x6
Cable assisted reverse nordics:
32x8
23x8
13.5x8
RDL:
70x6 - back said I should stop here
W1D2:
Bench:
70x2x5
100x3
120x1
127.5x1
135x2
125x5x4
super set with woodchops 36x3x15 and jeffereson curls 20x3x8
DB BP:
38.5x3x8
super set with single arm lat pulldowns:
72x3x10
Seated DB lateral raises:
11.5x3x8
super set with rope pushdowns:
72x4x10
Didn't have time to do my other physio exercises, had to go to work
W7D3:
Bench:
60x5
80x5
100x3
120x1
132.5x2
122.5x5x4
DB incline:
34x2x8
30x14
Super set with incline leg raises:
6x3x10
One arm cable rows 4x6
Super set with Jefferson curls 3x12
Tricep pushdowns 4x10
Super set with Woodchop:
30x15
35x2x5
Bad girl macine 3x12
Super set with Physio ball deadbugs 3x8
W7D2:
Saw physio today for my knees.
Knee warm up:
Wall sits 5xmin
Elevated foot lunges 4x10
Leg extension:
30x10
45x8
60x8
75x8 - knees feel good after the warmup
Squat:
60x5
100x5
120x5 - wanted to see how squats feel on my knees after this and they felt good. Now only need to have my back fixed as well
Standing leg curls:
20x4x8
Chinups 3x8
DB lateral raises 10x3x8
EZ bar preacher curls:
35x8
40x3x8
Back physio:
Woodchops:
30x3x15
Medicine ball leg raises:
4x3x10
Physio ball deadbugs:
3x8
Kettlebell Jeffereson curls:
20x3x12
W6D2:
Jefferson curls:
20x8
25x8
30x8
Leg extension:
45x3x8
Seal rows:
41x4x6
DB OHP:
27x3x8
Overhead tricep extenision:
45x5x12
super set with incline curls:
12.5x5x12
