Sun 10th Jan

A. Banded RDL 4 x 6; 2min rest 80kg (kept it light with the knee)
B. Inverted Ring Rows 4 x 8; 2min rest
C. DB Row 4 x 12/12; 90sec rest 20/25/27.5/27.5kg
D1. Prone Flys 3 x 8; 1min rest 6kg
D2. DB Hamstring Holds 3 x 30sec; 1min rest 10kg
E. Empty Barbell Curls 100reps for time


Sat 9th

Just did some stretching, left shoulder feels a little tight / impinged, so I think I will stick to pulling movements for a few days


Fri 8th

A. Bench w slingshot 5 x 5 92.5kg

B1. Chins 4 x 10
B2. Facepulls + rotation 4 x 10
B3. Shrugs 4 x 10 45kg dbs
B4. DB Lat Raise 4 x 10 8kg

Thu 7th 

I went to the Hermitage clinic in the am to see Dr. Sharif. he had a look at my knee and was keen to go ahead with surgery 'trim the meniscus and get on with my life'. I thought that was a bit too gung-ho, so I'll wait till Tuesday and get the MRI again in Santry...