W11?D1:
Bike - 20 min
Deadlift:
40x25
42.5x25
45x25
Jefferson curls 20x3x10
gym closed. Been very busy at work the past few weeks. Barely have time for anything, and working out in particular.
W10D3:
Should have worked out on the 16th/17th and actually missed a workout because I had no time with work and other obligations. First time in years I miss a planned workout. Honestly can't remember when was the last time it happened.
W10D2:
Not sure if I can call it W10D2 since I'm completely changing my program to tackle my injuries better since they seem to be stale.
Starting Bill Starr's rehab protocol on deadlift, while adding physio exercises Michael gave me, adding some cycling for my knees untill I see a doctor, and doing minmal maintenance upper body.
Deadlift:
35x3x25
Cycling 20min easy - not even out of breath.
Cable woodchops:
50x3x10
Jefferson curls:
20x3x10
Incline bench bodyweight reverse hypers:
4x10
Machine chest press:
20x8
30x8
40x12
50x10,8,7
30x14
Lat pulldown:
60x8
80x12
90x9.9.8
60x15
Basically my goal here was to do 5 sets of pushing and 5 sets of pulling and push it to RPE9-11 to get maximum stimulus in minimum time. I'll do these once a week and some bench on another day with some arms or something for upper body.
Got 12 weeks until my baby is due. Want to not have to worry about rehab by then and having the ability to get quick training sessions.
W9D4:
Bench:
70x2x5
100x3
120x3x6
DB incline:
36x10
32x10,9,10
Single hand cable rows:
121.5x2x6
126x6
117x6
Cable lateral raises:
27x3x8
Cable rope preacher curls (mimicking EZ bar):
45x4x12
super set with hammer curls:
9x4x12
