Wednesday 30th October 2024

Walk long

Banded rear warmups

Banded RC warmup

Bench: warmups, 60x10x5

Pushup plus: BWx12x5

Close grip pulldowns: 50x12x5

Banded flies: 2orangex30x3

Side raises: pinkx20x4

Single arm rope pushdowns: 10x20x3, x14, x10

Single arm rope curl: 10x12x3

Notes

Trained modestly late, but everything went well.  Lots of work and was quite tired by the end of it.  

Monday 28th October 2024

Walk

Adductor squeeze:30x3, lateral squat: 10x10x3

Squat: warmups, 190x1, 160x5x2

SSB squat: 120x10x3

BFR leg extension: 25x50, x40, x30, x25, x20

BFR leg curl: 25x30x2, x25, x20

BFR stepup: BWx15

Stepup: BWx15, x20

Notes

Voooomit.  Increased volume this cycle.  Plus added back the squats as the starting movement.  Thats a fair whack of work.  

Saturday 26th October 2024

Walk

Band pulldowns and rear delt

Band RC fly

Cable Rows: warmups, 90x12x3

Pulldowns: 35x12, 50x12x3

Incline press: warmups, 50x10x5

Shrugs: 70x12x3

Rear delt: redx20, orangex20x3

Rear shrug: Greenx30, Green+purplex30x3

Cable curls: L 10x12x2, x6 drop to 5x9
Cable curls: R 10x12x2, x6 drop to 5x10

Notes

Holy Smokes.  Great work.  Getting harder now.  Closer to failure, not absolute but getting closer.  Bench is feeling semi ok.  No chickens, as it still hurts at other times.  

Wednesday 23rd October 2024

Walk

Adductor squeeze

RDL: 70x8x3

Deadlifts: warmups, 210x1

RDL: 120x10x3

BFR Standing leg curl: 10x20, 15x12, 20x12x5

BFR Sissy Squats: purple bandx12x4

Notes

Good session.  Was feeling rather tired and not up for anything.   But everything moved ok.  Deadlift was good enough for the first real lift for a month.  

Monday 21st October 2024

Walk

Band shoulders warmups

Band RC warmup

Bench: warmups, 50x10x5

Push up plus: BWx10, +redbandx10x2

Overhead press: 20x8x2, 25x8

Close grip pulldowns: warmups, 60x12x3

Lu Raises: 5x20x3

Single arm pushdown: warmup, 15x12x3, 10x13 

Notes

Nice session.  Bench, and shoulder, felt better but not perfect.  Chest actually felt sore the following day.  Will continue to take it as it comes.  I feel like its progressing in the right direction.  No chickens have been counted.  

Saturday 19th October 2024

Long walk

Adductor squeeze, lateral squats

SSB squats: warmups, 187x1, 117x10x3

BFR Leg extension: 20x20+20(each leg),20x20+20(each leg),20x20+20(each leg),20x20+10(each leg)

BFR stepup: BWx10x2, x12, remove cuffs x12

Notes

Bleh.  Hard work but moved well.  The single is getting into the scope for what I was targeting.  

Wednesday 16th October 2024

Walk

Warmups

Rows: warmups to 75x12x3

Pulldowns: 50x12x3

Rear delt

Shrug thing

Preacher BFR curls

Notes

Good day, hard work.  

Monday 14th October 2024

Walk short

Adductor squeeze

SSB GM: warmups, 65x10, 95x10x3

BFR standing leg curl: 10x30, 20x40 total reps, 10x30 total reps

Seated band leg curl: blackx50x2

Sissy squat: Gx10x3, Px10

Notes

Good session really.  GM feels weird with the SSB, but the other work was good.  Happy with it.  

Saturday 12th October 2024

Walk

Rear band warmups

RC band warmup

Bench: warmup, 40x10x4

Pushup+ knees: 10x3

Shoulder press (SSB): warmups, +40x10, +60x10x3

Band side raise: redx30x3

Pulldown: 50x12x3

Band rear pull: x30x3

Single arm pushdown: 10x30, x20, x20

Notes

Long day so wasn't really feeling this, but went ok.  Need to be more consistent with stretching.  

Wednesday 9th October 2024

Walk

Adductor squeeze, Lateral squats

SSB Squat: warmups, 170x1, 100x10x3

BFR leg extensions: 20x50, x25, x25, x15, x10 (125)

BFR leg curls: 20x20x3

Notes

Getting the volume up to drive things.  Squats were still hard, but the weight was heavier for the single.  Will get up to 4-5 sets of 10 before increasing loads.  Leg extension load may go up, but adding in more sets/reps to around 200 total is a start.  

Monday 7th October 2024

Walk

Cable Rows: warmups,lots, 45x20x3

Pulldowns: 45x15x2

Incline press: warmups, 30x10x3

Rear delt: red bandx20x3 (with handle)

BFR preacher single arm: red band x20x2, last set did 20 right and 15 left. 

Notes

Weee.  Moved ok.  Nothing too painful.  Weight can be heavier now.  The preacher curls were pumping, should start with the left, to let it dictate the total reps.  

Saturday 5th October 2024

 Walk

Warmups adductor squeeze + GM

SSB GM: warmups, 65x10x2

Standing leg curl: up to 15x20x2

Sissy squat: bandx10x3

Notes

Realistically, this needs to be a bigger session.  I liked the GM but it actually hurts the shoulders, just being there.  But will take it as it comes and see how the feeling is.  Otherwise will try the barbell.  Standing leg curls felt good.  Need lots of sets plus some BFR.  Then the sissy squat was to get some additional quad, and it really felt good.  Need a warmup for the knees, but otherwise.  Get some BFR on there and give it hell.  

Wednesday 2nd October 2024

Walk

Rear bands, RC bands

Bench: 30x10x3

Pushups+ (knee): 10x3

Shoulder press (SSB): up to 40x10x2 (40= 2x20kg plates)

Pulldowns: 20x12x3

Band rear shrug: 2orangex30x2

Band pushdown: greenx30x2

Notes

Session.  Bench was a little eh, but everything moved in the right direction.  Keeping things fluid at this point, rather than pushing it.