Thnx boss. FWIW it’s all relative and individual. Reps and volume work well for some while others do best relatively lower rep and lower volume
Physio went well, she’s fairly certain the knee pain is Patella-femoral irritation. Cause likey to be kneeling alot at work and driving lots in a van with my right knee always stuck at a 90 degree angle.
I’ve got my knee cap taped up:
This is to confirm her diagnosis, if the knee doesn’t hurt driving tomorrow, it is certain.
She wants me to stop doing any leg training for 3 weeks, then introduce exercises back one at at time to see if any of them are agrevating it, I suppose like an elimination diet.
Going to stop my current programme, and just fuck about on upper body stuff. I’m not going to think about a programme, I’ll keep a log still and just try to beat the log book on a few compounds and wing the rest on the day.
Will also stop any pressing with a bar to give shoulder joints a bit of a break.
Quite looking forward to this.
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enjoy your break.
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I really think I will.
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So, I’ve been thinking about a programme:
D1- vertical push compounds, horizontal push isolation/pump.
D2- vertical pull compounds, horizontal pull isolation/pump
D3- abs, mobility conditioning
D4- horizontal push compound, vertical push isolation/pump
D5- horizontal pull compound, vertical pull isolation/pump
D6- rest or repeat D3.
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Upper body only C1D1
Db press
22kg x 10
24kg x 8
26kg x 6
28kg x 4
30kg x 5
30kg x 5
30kg x 7
Cable Fly (no. 5 height)
7.5kg x 10
10kg x 10
12.5kg x 10
12.5kg x 8
Chest press machine (5 seat)
25kg x 40
30kg x 30
35kg x 19
Face pulls (straight)
3 x 20
V handle push downs
40kg x 10
45kg x 7
40kg x 9
Reverse grip Triceps ext
15kg x 20
20kg x 20
25kg x 10
Hanging leg raises
10
8
6
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Had a chat with one of the personal trainers who is also a physio. He thinks the knee pain is due to abductor weakness and my leg position whilst driving. (the physio last night said this could be a contributing factor.) he suggested getting the tape off, which I did, and said I should not stop training legs.
I’ve decided to listen to him as this is more what I wanted to hear.
I am going to book a session in with him to show me abductor strengthening exercises, and check my form on squats, Legpress etc, to make sure I’m not worsening the knee issue.
Very happy, but enjoyed today’s session so much I’ll probably stick with push pull legs for a while.
This way leg traing frequency will be 2 out of 6 not 6. Might make a difference.
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I get it. 
C1D2
Pull ups
Bw x 10
+5kg x 5
+5kg x 5
+5kg x 5
+5kg x 5
+5kg x 5
Rear delt fly machine
30kg x 20
30kg x 20
35kg x 20
40kg x 20
Double cable seated row
10kg x 40
12kg x 30
14kg x 20
Face pulls (y raise)
3 x 15 (3 on stack)
Rope cable curls
22.5kg x 10
25kg x 10
27.5kg x 10
30kg x 10
Sealed Decline db curls
12kg x 14
14kg x 10
14kg x 10
Barbell curl
15kg x 20
Cable crunches
3 x 20
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Surprised with the pull ups, haven’t done them in a while, after 1st set of 5 with added weight thought I wouldn’t get 5 on next, but managed 5x5! Kept rest to 90 secs.
Really like the double cable seated rows, can rotate wrist and really feel lats contracting.
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C1D3
Squat
60kg x 10
100kg x 5
120kg x 3
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5
Seated leg curl
40kg x 20
50kg x 15
60kg x 15
70kg x 6
Glute drive
40kg x 30
80kg x 20
120kg x 10
Calf raises
120kg x 10
160kg x 10
160kg x 10
160kg x 15
Ab wheel
20
20
15
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you did this just to make me do more tonight didn’t you!! Nice work.
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Ha ha. Its not too hard! I’m going to try 5x5 linear progression on the main compound lift of each day, so started off easyish to get a bit of a run up.
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Kept rest to a strict 90 secs too.
Now you are just showing off 
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C1D4
Incline Db bench
20kg x 10
24kg x 8
28kg x 6
32kg x 5
32kg x 5
32kg x 5
32kg x 5
32kg x 5
Db Lateral raises
12kg x 15
12kg x 15
12kg x 12
12kg x 10
Shoulder press machine (neutral grip)
30kg x 30
35kg x 15
40kg x 12
Dips (narrow)
18
15
12
Smith Cgbp
30kg x 10
30kg x 12
30kg x 10
30kg x 12
Oh Triceps ext
15kg x 20
22.5kg x 12
22.5kg x 12
Decline situps
20
16
10
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C1D5
T Bar row
20kg x 20
30kg x 10
40kg x 8
50kg x 6
60kg x 5
60kg x 5
55kg x 5
50kg x 5
50kg x 5 (5x5 50kg next keep form)
Straight arm lat pull down
17.5kg x 20
25kg x 20
27.5kg x 20
27.5kg x 14
Pull downs
40kg x 40
45kg x 30
50kg x 25
Face pulls
3 x 15 mixed
Cross body hammer curls
14kg x 14
14kg x 12
14kg x 10
14kg x 10
Reverse grip biceps curl
No. 3 x 20
No. 4 x 15
No.5 x 10
Side bends
28kg x 20
28kg x 20
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Had a session with the new Physio, very impressed. Did some diagnostics then he watched my squatting. He wants be to switch to low bar squat to a box for 4-6 weeks and has given me some mobility exercises to do. He thinks the knee issues is a combination of my driving alot and being overly quad dominant. (this surprised me as I thought I was more hip and Glute dominant. He also thinks I’m more suited to low bar with my body mechanics.)Ended with some percussion massage gun torture.
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C1D6
5 mins treadmill
5 mins mobilty
Deadlift
70kg x 6
110kg x 5
150kg x 4
200kg x 5
200kg x 5
200kg x 5
200kg x 5
200kg x 5
Leg extension (techno gym slow controlled)
25kg x 15
30kg x 15
35kg x 15
35kg x 18
Leg press
80kg x 40
120kg x 30
140kg x 20
Seated calf press
80kg x 10
120kg x 10
120kg x 10
Cable crunches
3 x 20
Rope cable curl drop set.
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Thats some nice rep work mate. Question, are these all done as deadstop or tng and are you using straps ?
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