Thu 28th 

stretched out at home for about an hour, just felt a little tired and stiff, even after the training (left elbow is a bit sore)

PM - intended on doing a small bit of shoulder work in the gym - on my 3rd set of presses (40kg x 10) my elbow got bad so I just called the session off...

Wed 27th

AM - Yoga
Tough class! Lots of warrior / crescent poses, legs felt tired!

PM - SDSD, I had a 30 minute window to do some work

A. RDL (or tried the American Deadlifts) 4 x 6 80/90/90/90kg - felt weak on these! 
B1. DB Pullover 4 x 10 20,22.5,22.5,22.5kg
B2. DB Row 25,27.5,27.5,27.5kg
B3. KB Shrugs 4 x 10 32kgs

Tue 26th

locked myself out of the gym, so no training! Mentally I was scattered all over the place, so I probably needed the rest.

Mon 25th 

Yoga - Inityoga

Tough session - probably after the weekend! Tried the bird of paradise pose for the first time, will be perfect in two weeks! ha


Sat - Sun 23-24th

Attended the PTCC in Bath, good weekend, lots of info taken in (need to go easier on the alcohol next time)

Fri 22nd

Got in a really quick session before going to the airport...

A1. BB Split Squat 3 x 10/10 50kg
A2. Chins 3 x 8
B1. Press 3 x 10 40kg
B2. Chins 3 x 8

Thu 21st 

Yoga - east coast

Wed 20th

Yoga - inityoga

Mon 18th Apr

Yoga - first time actually buying a yoga membership!!! Have to say I enjoyed the class, being in a different group and going through a set structure. Knee felt ok afterwards, legs were tired for the rest of the day but felt good after it :)

Sun 17th 

Rested, felt exhausted. Sleep is terrible as usual.

Sat 16th 

12noon SDSC

A. Barbell Split Squat 4 x 8/8 50kg
B1. GHR / Harop Curl 3 x 5 @3011
B2. DB Split Squat 3 x 6/6 @3011
C. Assault Bike x 6mins (75cals)

pm SDSC

A. Cable Pushdowns - accumulate 100reps 20kg
B. Inverted Row accuulate 75 reps
C. Bench 8 x 3 80kg - weight was comfortable, pain in sternum was present and making this uncomfortable
D. Chins 5 x 8
E1. KB Shrugs 4 x 15 32kg kbs
E2. DB Lat Raise 4 x 10 8kg
E3. Cable Facepulls 4 x 10 20kg

Fri 15th 

Arm session (can't remember the specifics!)

Thu 14th 

Yoga east coast - 1 hour

Wed 13th

A. Seated DB Press 10 x 10; 2min rest 17.5kg dbs (15s on the last 3 sets) right shoulder burning a lot more than left, feels like the muscles were engaging better? 

B. DB Lat Raise (left arm only) 3 x 10 8kg

C. Airdybe 5mins - steady pace - 62cals

Tue 12th

busy day again, decided not to train as I was rushing around too much.

I went out to Alex today, he did more work - specifically manual work on the medial side of my knee, working on the scar tissue (probably from the old injury)  it was a sharp pain - like getting a tattoo, felt good afterwards but tender.

The leg is now 1/8th smaller than the right - progress. I have 3 more weeks of doing the same and then seeing where I am at, maybe going back on the mats lightly.

I was telling him that it has been aching a bit lately (but bearable) and also range is as good as it has been. Talked about the fact my knees aren't great I should really work to make hip mobility as good as possible.

I was talking about being frustrated with not being able to train but he said as it is at 80-85% there is no point in rushing it now and then being out permanently.

There was still clunking coming out of a very deep squat but no pain.

Another 3 weeks (3rd May) and we'll see where I'm at then....





Mon 11th

Didn't train, had too much work on, just did some stretching, still feeling tired after the weekend.

Sat 9th

A1. Banded RDL 4 x 6; 1min rest 80kg
A2. Cable Pushdowns 4 x 15; 1min rest 24kg
B1. Walking Lunge 4 x 10/8; 20kg dbs
B2. Barbell curls 4 x 10; 35kg
C1. GHR 3 x 10
C2. Incline Curls 3 x 10; 12.5kgs

Fri 8th 

*felt tired this evening, this session was a grind

A. Pullups 5 x 8
B. Barbell Row 5 x 10 55kg
C. cant remember!!

Thu 7th

Did yoga in east coast, really good session, almost like a pt session. Some interesting ideas to take away...

1. when in sitting position, legs crossed, flex ankles - takes pressure of knee (she used a specific word but can't remember)
2. left side of boy female, right side male - injuries on left side, is an imbalance - look at more stretching, meditation etc.
3. she mentioned to Darragh regarding his back to imagine fluid, oil going into lower back to loosen it out as he is stretching - maybe incorporate visualisation / meditation into knee rehab.
4. flex toes at all times? We talked about this in relation to bjj, flexible toes - like hands, grabbing when defending guard, or on toes / balls of feet when in guard.

Mon 4th

Had a pretty heavy night Saturday so I haven't done much since!

A. GHR 4 x 10
B. DB Split Squat 3 x 10(l)/6(r) 15kgs

messed around with some stretching / pistols - no runners and felt limited by ankle mobility. Did some movnat style stuff too, the knee felt a little tender and some 'clunking' but nothing crazy, iced it when I got home. Some pain after and clunking is still there but movement and range is better...

Fri 1st 

Trained with Jason and Neil

A1. Bench 5x5 80,80,85,85,85kg
A2. Chins 5x10

B1. Barbell Row 4 x10 55kg
B2. Prone Incline Flys 4 x 10 6kg
B3. Cuban Press 4 x 10 6kg
B3. Static Hang 4 x 30sec

C1. Incline Curls 3 x 12 15kg
C2. Pushdowns 3 x 15 28kg