Yesterday I had a physio session but didn't work out after it. Hopefully this was the last one for this injury.
Workout plan will now change. I'll start splitting upper and lower, and I'm also starting to run. So it will be 2 upper and 2 lower body session and physio+run will be 3 times per week.
W1D0:
Jefferson curls:
20x10
40x10
45x10
50x10
Slump 4x12
Box jump 4x10
Run - 5 min
Squat:
50x10
70x10
77.5x2x10
80x10
Bulgarian split squat:
0x10
5x2x10
Good morning:
35x3x10
Seated leg curls:
15x10
20x10
30x10
40x2x10 - found an awesome way to do these with the leg roller and the cable stack.
W8D3:
Jefferson Curls:
35x10
45x10
50x2x10
Slump 4x12
Tandem walk 4x15
Single leg balance on pita:
4x1min
Front Step down 4x8
Squat:
40x10
60x10
75x10
77.5x2x10
Had to continue the next day:
Smith Cambered bar incline:
42.5x10
52.5x10
57.5x3x10
Lat pulldowns:
50x10
65x3x10
Myo reps:
70x10+4+3+2+2
W8D2:
Jefferson curls:
20x10
30x10
40x10
45x10
50x10
Slump 4x12
Tandem walk 4x15
Single leg balance on pita:
2x45sec
21min
Front Step down 4x8
Squat:
40x10
60x10
75x3x10
Bench:
20x10
40x10
60x10
80x10
95x2x10
97.5x9
Cable rows:
50x10
65x3x10
Good morning:
32x5x2x10
35x10
W8D1:
New toys arrived at the gym today.
Cambered bar Smith incline:
42.5x10
52.5x10
62.5x8
57.5x2x10 - these felt amazing for my chest.
Jefferson curls:
20x10
30x10
40x10
45x10
47.5x10
Slump 4x12
Tandem walk 4x15
Balancing single leg on pita 4x45sec
Squat:
40x10
60x10
72.5x3x10
GM:
30x10
32.5x2x10
Chinups:
Was short on time so did one big myo reps set:
BWx6+3+3+2+2+2+1+1+1+1+1+1
Jefferson curls:
30x10
40x2x10
42.5x10
Slump 4x12
Tandem walk 4x15
sungle leg balance on pita 4 sets
front Step down 4x8
Squat:
40x10
60x10
70x10
72.5x2x10
Good morning:
30x3x10
W7D2:
Jefferson curls:
20x10
30x10
40x3x10
Slump 4x12
Tandem walk 4x15
Single leg balance on pita 4 sets
Front Step down 4x8
Squat:
20x10
60x10
70x2x10
72.5x10
Bench:
20x10
40x10
60x10
80x10
92.5x10
95x2x10
Cable rows:
50x10
60x3x10
Myo reps:
70x8+3+2+2
Good morning:
27.5x10
30x2x10
W7D1:
Jefferson curls:
20x10
30x10
35x10
37.5x10
40x10
Slump 4x12
Tandwm walk 4x15
single leg stand on pita 4 sets
Front Step down 4x8
Squat:
20x10
40x10
60x10
70x3x10
VTS incline:
16x10
21x10
24x10
26x2x10
Lat pulldown:
60x3x10
myo reps:
60x10+5+4+3+3
Goos morning:27.5x3x10
W6D3:
Single leg balancing on Pita 4 sets
Jefferson curls:
20x10
30x10
35x2x10
Slump 4x12
Tandem walk 4x15
Front step down 4x8
Squat:
20x10
45x10
65x10
70x2x10
Bench:
20x10
40x10
60x10
80x10
90x10
92.5x10
Cable rows:
40x10
55x10
65x2x10
60x10
Good morning:
25x10
27.5x2x10
Some rolling on the bad calf.
W6D2:
Jefferson curls:
20x10
25x10
30x10
35x10
One foot balancing on Pita 4 sets
Squat:
20x10
45x10
60x10
65x10
67.5x10
Bench:
20x10
60x2x10
80x1 - Felt left pec a little on 60kg, should have probably not skipped the 40kg warm up. Fuck I'm so weak.
Lat Pulldowns:
55x10
70x3x8
Good morning:
25x3x10
