30/1
belt squat
12x30kg
12x60kg
4x15x120kg
1/2
horizontal row
4x10x10kg
cable pulldown
3x10x18kg
thigh adduction
3x12x50kg
hamstring curl
3x10x45kg
lower back stiffness came back after the exercises LOL
back extension
2x15
1 Like
3/2
Belt squat
10x40
12x100
2x15x130
12x130
Scapular setting
3x15
Cable row
12x23
2x12x27
5/2
db row
12x15kg
10x22.5kg
10x30kg
8x32.5kg
4x10x32.5kg
about 2.5 mins of rest inbetween
shoulder abduction
3x15x5kg
bicep curls
10x10kg
10x15kg
thigh adduction
3x12x36kg
1 Like
10/2
db press
10x7.5kg
10x15kg
4x10x20kg
lunges
4x8
pulldown
2x10x27kg
standing adductor
3x10
20 mins of cycling
12/2
db row
10x15kg
10x22.5kg
10x27.5kg
10x32.5kg
10x35kg
thigh abduction
12x18kg
12x32kg
12x45kg
thigh abbuction
12x24kg
12x32kg
2x12x41kg
everything was heavy and i was super tired
18/2
Belt squat
3x15x120kg
Last set 10th rep onwards paused
Cable row
2x12x28kg
Yay I can cable row with my right arm
Forgot what else I did lmao
19/2
horizontal row
4x10x12.5kg
physio shoulder stability exercise
2x15
hamstring curls
10x32kg
2x10x41kg
standing adduction
3x10
hops
total of 150ish
21/2
cable rows
3x15x45kg
so easy lol
right arm cable row
4x15x9kg
yay.
db press
4x10x15kg
bicep curl
2x10x12.5kg
single leg hamstring curl
2x12x21kg
25/2
db row
12x15
10x20
10x27.5
10x32.5kg
3x10x35kg
cable pulldown
3x10x14kg
right arm cable row with hold
3x15x9kg
single leg curls
3x15x14kg
hops
about 160
26/2
belt squat
12x20
12x60
3x15x140
not hard lol. chest up and use the hamstrings. running out of plates soon, need to do higher reps or something
db press
3x12x15kg
triceps pushdown
3x12x14kg
28/2
explosive db row
12x15
12x20
8x27.5kg
8x35
3x8x42.5kg
abit too heavy but do-able. should do them at 37.5-40kg for starters next time?
cycling 20 mins 90rpm
2/3
Front squat 3x6 80
Belt squat 2x15x140
Leg curls 2x15x9
Triceps
still cant get into the back squat right hand positioning. front squat feels fine.
5/3
paused front squat
3x6x80kg
muscle upright row
4x12xbar
light t bar row rows
3x15
11/3
front squat
6x60kg
3x6x100kg
last set last 3 reps paused. feels ok! slowly increase volume and resistance over time
leg adduction
2x15x23kg
13x23kg
leg curls
3x8x36kg
13/3
muscle upright row
4x9x30kg
front squat
3x6x100kg