W1D1 part a:
Physio
Assisted single leg calf raise:
18x3x12
Leg press single leg calf raise:
30x3x12
Bench:
60x5
80x5
100x3
105x5x8
DB incline press:
32x10
Drop sets:
32x10+22x6+14x6
32x10f+22x6+14x6
Baby was sick so went home. Will finish the rest of the workout tomorrow morning before work
W4D2:
Physio
Assisted single leg calf raise:
18x3x12
Leg press single leg calf raise:
30x3x12
Box squat:
Lowered box to 43cm
60x10
100x10
120x10
130x10
Super squat machine:
80x8
140x8
180x8
220x8
W4D1:
Body feels a little beat up. This week will sort of be a recovery week and I’ll start a new block next week.
Physio
Assisted single leg calf raises:
18x3x12
Leg press single leg calf raise:
30x12
40x10
30x12
Both legs 80x12 - will experiment with this movement in the next few sessions.
Bench:
60x5
80x5
100x3
120x1
132.5x2x3
Lat pulldown:
90x3x10
Medium grip incline bench press:
60x6
80x3
85x3x5
Seated one arm cable rows:
85x10
100x10
W3D4:
Physio
Assisted single leg calf raises:
18x3x12
11.5x2x12
Super squat machine:
40x8
80x8
120x8
160x8
200x8 - feels good. Was tempted to keep going up but I should take it slower. Next week will probably add the 6th plate.
Standing leg curls:
Did 3-4 sets of 12 at 17.5/18.75kg. I was so tired I got confused in the set count and not really sure what I did there but weight keeps going up so I’m not complaining.
Tempo ab wheel:
BWx2x10
W3D3:
Physio
Medium grip incline bench:
60x8
80x8
82.5x8
82.5x8F
80x7
Single arm cable row:
90x12
Drop set:
90x12+63x8+50x8+36x8
Seated DB OHP:
26x2x8
Drop set:
26x8+18x5+14x5+9x5
Assisted single leg calf raises 3x12
Non assisted 2x5! Really a happy about these
W3D2:
Physio
High Box Squat:
60x10
100x10
120x10
130x10
140x10 - feels nice to have 3 plates on my back even if for embarassing ROM.
Assisted single leg calf raises:
25x2x12
18x2x12 - in this pace I'll be doing BW calf raises in a couple of weeks.
Went back home for the baby and continued in the evening:
Standing leg curls:
16.25x12
17.5x3x12
Single leg KB RDL:
12x3x8
Cable woodchops:
45x3x10
W3D1:
Physio
Assisted single leg calf raise:
32x2x12
25x3x12 - getting really close to doing these unassisted (reminder - these are on a 2:1 ratio so it’s 12.5kg of assistance)
Bench:
70x2x5
100x3
120x1
130x2x3
110x3x8
Lat pulldown:
60x6
80x2x12+5 lengthen partials
High incline DB press:
30x10
Drop set:
30x9+24x4+18x4+14x4
Decline DB pullover:
36x2x10
W2D4:
Physio
Assisted single leg calf raise:
38x12
32x4x12 - getting closer and closer to be back at full strength.
Super squat machine:
Machine set for max knee flexion and minimal hip movement and it feels good on the body.
40x8
60x8
80x8
100x8
120x8
140x8
160x8
Standing leg curls:
16.25x4x12 these are getting stronger and stronger as well
Frame carry:
100x40m
120x40m
Gotta find a way to do these on a longer surface. Currently doing 10m back and forth 4 times each set
W2D3:
Duffalo bar medium grip incline:
65x8
75x5x8
Seated one arm cable rows:
72x3x12
Drop set:
81x12+67.5x6+54x6+45x6+36x6
Seated DB OHP:
27x2x8
Drop set:
27x7+22x2+13x5 - should have dropped less
on the first one
Assisted single leg calf raise:
36x4x12
