Mon 19th Oct

I did about 30minutes of stretching in the AM to loosen out after all the sitting in the car all weekend (driving to Ballina with Jason to see the girls at the Push Pull Championships)

Then I did 3 x 10 bodyweight variation of cyclist squats - heels together and on a plate, knees out to the side. At first the left knee felt a it clunky in deep flexion but no real pain or discomfort. As I warmed up there was less of this going on, I will incorporate these into my training for a bit and see how it goes.

** Also in the evening I started to get some symptoms of what had me in A&E earlier in the year, so I may give BJJ a miss tomorrow and just look to rest for a day or two.

Sun 18th Oct

A. Chain Barbell Split Squats 4 x 8/8 48kg + chains

B1. DB Seated Press 3 x 10 20kg
B2. Barbell Curls 3 x 10 30, 32.5, 32.5kg

C1. DB Lat Raise 3 x 10 10,8,8kg
C2. Skull Crushers 3 x 10 30kg + bar 

C1. Band Pushdowns 3 x 20
C2. Hammer Curls 3 x 10 17.5, 15, 15kg

Fun workout - arms and shoulders were SMOKED afterwards


Fri 16th

Went to Alex and he reckons I can do one light BJJ session next week and all going well, 2 the following and try to build back up again! Also he measured both legs and the left is now 1/8th smaller than the right, so were getting there.

PM -

A. Bench 10 -> 1 70kg 
* in between each set do 10 barbell rows 50kg

fun workout , serious chest doms afterwards!