Sun 14th

Yoga class - mvp

Sat 13th

warm up = glute band walks / knee circles / balance work on blue pad

A. Swiss Ball Leg Curls 3 x 12
B. Barbell Split Squats 4 x 10/8 60kg
C. GHR 3 x 10
D1. Knee Raises 3 x 10
D2. Ab Roll outs 2 x 10

* legs were wrecked after the split squats, first time doing them in a couple of months. Knee felt a bit 'funny' on the glute ham raises but cleared up.

** looking at the left vmo I reckon it may be a case of doing a few extra sets as opposed to reps on that leg as it is still noticeably smaller than the right one. 

Fri 12th 

Paul Carter arm session :) 

A1. EZ Bar Preacher Curls 5 x 10 20kg + bar
A2. Barbell Curls 5 x 10 30kg, 25kg ->
A3. Incline Seated DB Curls 5 x 10 12.5kg
B1. Band Pushdowns 5 x 12
B2. Overhead Band Extensions 5 x 12
B3. Bench Dips 5 x max (between 15-20reps for all)
C. 1arm DB Preacheer Curl x 10/10 10kg
D. Seated French Press x 25 15kg

* Great fun but I think all that tricep work would have my elbows fucked if I did this too frequently, serious pump too

Thu 11th

A1. Seated DB Press 5 x 10 20kg
A2. Shrugs 5 x 15 32kg kbs 
A3. Band Pullapart 5 x 20
B1. DB Bench 4 x 10 27.5kg
B2. Chins 4 x 10,10,8,8 *felt tired today on these
B3. Overhead Plate Lunge 4 x 10/10 15kg