Mon 14th

Just played around with some single leg work - a few sets of dumbbell split squats (3 x 10 on left leg w 2 10kg dbs)

Tried some skater squats, need a lot of work but enjoyed them, knee felt ok afterwards....

First time tying out skater squats. I needed the kettlebell as counter balance to help out with my poor mobility 😁 knee felt ok though, looking forward to improving these in the coming weeks. #skater #squats #skatersquat #singleleg #strength #balance #mobility #knee #rehab #meniscus #tear #acl #mcl #kettlebell

A video posted by David McConkey (@david_mcconkey) on Mar 14, 2016 at 2:59pm PDT

Sun 13th

no training (hungover!!)

Sat 12th 

10pm - SDSC

A1. DB Bench 3 x 15 27.5kg
A2. Pullups 3 x 10
B. Shoulder Shocker
C1. Incline DB Curls 3 x 10 12.5kgs
C2. DB Shrugs 3 x 10 45kgs 

1pm - SDSC

A. Barbell Split Squats 4 x 8/8 60kg
B. GHR 3 x 10
C. Split Squat left leg 3 x 10

Fri 11th 

SDSC bro session

A1. EZ Bar Curls 5 x 10 20kg+bar
A2. Straight bar curls 5 x 10 30kg
A3. Incline DB Curls 5  x 10 12.5kgs
B1. Cable pushdowns 5 x 12 20kg
B2. Overhead cable extensions 5 x 12 20kg
B3. Bench dips 5 x 15
C. Concentration curls 2 x 10/10 10kg
D. French Press 2 x 15 17.5kg