I still haven't done anything lower body other than RDLs - which felt OK, I didn't go too heavy and only really felt the knee taking the bar out of the rack. 

I will try some stretching and maybe bike in the next few days, see the specialist on the 5th 

Dec 30th 

A1. DB Incline Bench 4 x 10 22.5kg
A2. Cuban Press 4 x 8 5kg 
B1. Standing Press 4 x 10 30,30,32.5,32.5kg
B2. Chins / Pullups 4 x 8
C. Face pulls 4 x 15

Dec 29th

A. Chins 5 x 5 10,15,17.5,20,20
B. RDL 3 x 6 80kg
C. DB Row 4 x 10/10 25kg
D. Barbell Curls 3 x 10 35kg


Dec 28th

A. Bench 5 x 5 75kg - felt good, comfortable throughout

B1. Barbell Row 4 x 10 60kg
B2. Prone Flys 4 x 8 6kg 

C1. Plate Front Raise 3 x 10 15kg 
C2. DB Hammer Curls 3 x 10 15kg


Dec 24th

A. Bench - worked up to 1rm, can't remember if I got 100 or 102.5! Failed 105kg

B. DB Row 4 x 10/10

C1. Incline DB Curls 3 x 10
C2. Skull crushers 3 x 10
D1. Ez-bar Curls 3 x 10
D2. Tricep Kickbacks 3 x 10
E1. Hammer Curls 3 x 10
E2. Band Pushdowns 3 x 30