Sat 16th 

A1. Barbell Press 5 x 10 37.5kg, 35 on last set
A2. Barbell Row 5 x 10 55kg
B1. Low Incline DB Bench 4 x 10 22.5kg, 20kg,20kg,20kg x 12
B2. Parallel Grip Chins 4 x 10 (last set chins close grip 2 x 8)
(C tri-set w no rest)
C1. Prone incline flys 3 x 10 6kg
C2. Prone incline Rows 3 x 10 6kg 
C3. Iso hold 3 x 20sec 6kg 


Fri 15th

Am
Went to Santry for my injections. It was very straightforward and I wasn't given too much info!

I got a steroid and suplasyn injection. I was looking at the report on the docs computer, basically acl is ok, there is displacement of the meniscus and small tear, fat deposit causing impingement and possible bakers cyst. It looked like it was a case on injection, more rehab and see how it goes over the next couple of months....fingers crossed!

Pm

A1. DB Seated Press 3 x 10 22.5kg dbs, 22.5 x 9, 20kgs x 9
A2. Barbell Curls 3 x 10 35kg
B1. Prone Flys 3 x 10 6kgs
B2. Band Pushdowns 3 x 30
C1. Lat Raise 3 x 10 8kg
C2. Hammer Curls 3 x 10 17.5kg dbs
D1. Seated Tricep Extensions 3 x 10 17.5kg db
D2. Shrugs 3 x 10 32kg kbs