Wed 21st Oct

band walks, banded glute bridges, hip mobs (barbell step overs)

A1. VMO Squats 3 x 12
A2. Glute Ham Raises 3 x 6

B1. Chins 4 x 8 (pullups x 3, parallel grip x 1, chins x 1)
B2. Prone Flys 4 x 8 6kg

C. Shoulder Shocker
D. Plate Russian Twist 2 x 10/10 15kg

*did the first set of squats with 10kg db but me knee was clunking at bottom position (turning my left foot out more helped stop this) got a bit tender so I just did bodyweight for second two sets. Later in the evening my knee felt a bit sore - at the back of knee, like a few months ago - maybe knock these squats on the head for a bit

Tue 20th

Was meant to do some bjj today but with some of the A&E symptoms coming back I decided to give it a miss - sleep is not great and I will really have to address this going forward and helping with recovery.