W5D1:
Physio
Paralympic bench:
60x5
80x4
100x2
112.5x1
122.5x2
122.5x3 - plan was 2x2 but it felt good so did a third rep nice way to finish this para bench block
102.5x3x8
V grip chin ups:
BWx3x10
High incline machine press:
50x10
Drop set
64x12+50x7+36x7
W4D3+4:
Physio
Duffels bar incline:
65x6
77.5x4x7
DB seal rows:
36x2x136x12+4 lengthen partials
Single leg lying leg extension:
63x3x15
Single leg lying leg curls:
18x3x15
Super set with cable overhead tricep extension:
49.5x3x12
Cable lateral raise:
27x10
Drop set:
27x10+18x8+13.5x6
Side leaning rear felt raises:
8x2x12
Lying DB curls:
9x2x12
W3D4:
Physio
Incline bench with buffalo bar:
65x6
75x3x8 - those extra few cms of ROM feel great on the pecs.
DB seal rows:
30x6
34x2x12
34x12+5 partial reps
cable lateral raises:
27x10
drop set:
27x10+18x8+13.5x6
Rear delt raise leaning on incline bench:
8x2x12
Incline curls:
9x2x12
Had no time to do triceps.
Starting to get accustomed to morning sessions. Waking up at 6 with the baby and letting myself workout before starting the day is so much better for my time management.
W2D1:
Physio
Paralympic bench:
60x5
80x5
100x2
112.5x2x3
92.5x3x9
V grip chin up:
BWx3x8
Cable flys:
47.5x12
Drop set:
47.5x12+32.5x12
Farmers walk:
32x3x40m
Cable wood chops:
32.5x3x10
Plank 1xmin
Physio said I could start adding these.
Was able to get everything done in 1:15 hours including physio.
