fucking holiday. The gym was so packed I had to wait for every single exercise
Physio
Leg extension:
A bunch of sets going up to max stack for 2x10
Lying single leg leg curls:
11.5x2x15
Good girl machine:
35x10
55x3x10
Bad girl machine:
40x10
60x3x15-20 - glutes felt weird when I tried to use more weight.
Was planning on doing shoulders and arms but the gym was too packed to do that. I desperately need to go back to constantly training in a home gym
So the past couple of days I saw 2 specialist doctors. One said I need urgent surgery for my herniated disk and the other said I don't need to operate. Need to get more opinions to see if I'll go through with the surgery.
Workout of the day:
Paralympic bench:
60x2x5
80x3
100x2
110x1
120x2x2
100x3x6
Incline machine press:
82x3x10
Chest supported rows machine:
40x10
80x10
120x2x10 - didn't feel good today on my back so stopped.
Physio and went home.
Physio
Super squat machine:
0x8
40x8
80x8
120x8
140x8
160x8 - feels much better than last time I tried it. Still weak on this but not too far off and no pain, only some discomfort
Single leg lying leg curls:
Right leg:
11.5x12
18x2x7
Left leg:
23x12
31.5x2x7
Physio
Incline:
60x8
70x4x8
Cable flys:
27x10
36x2x12
Drop set:
40.5x12+31.5x10+22.5x12
One arm kneeling lat pulldown:
58.5x12
67.5x2x10
72x9+6 lengthen partials
Cable one arm triceps extension:
22.5x12
Drop set:
27x10+18x7+13.5x7
Triceps were super set with small incline DB curls:
7x2x12
Physio
Elevated trap bar deadlift:
60x10
100x10
120x10
130x10
140x10 - easy and no pain.
Used a 20kg bumper so hands were about knee high. Might try using a 10kg bumper next time.
Right leg lying leg curls:
11x3x8 - yeah, my right hamstring is still very weak. Should note that ROM is getting better
And better though.
Physio
Paralympic bench:
60x5
80x5
100x3
110x7x3 - every set was RPE9+ but I just kept going so nice.
Chest supported row machine:
95x10
122.5x12+8 partials
122.5x9+5 partials
Drop set:
122.5x6
97.5x6
82.5x6
Had to get the rows done quickly and go back to my baby
