Mon 27th 

A. Barbell Press - did one set and the elbows were to sore in flexion so moved to seated DB's

A. Seated DB PRess 3 x 12 15kg dbs
B1. GHR 3 x 8
B2. Med Ball Push up 3 x 10/10
B3. Med Bal lfigure 8s 3 x 10
C1. Hammer Curls 3 x 12 12.5kg
C2. DB Tricep Ext 3 x 12 15kg
C3. Swiss Ball stir the pots 3 x 10 each direction

Sat 26th

A. DB Press (2 hands , 1 db) 3 x 15 20kg
B. Medball figure 8 3 x 10
C. Lunge 4 x 10/10 15,15,17.5,17.5kg
D. Med Ball pushups 3 x 10/10

Training is still non existent, the rib is still sore - only in certain positions though but not ready to do any bjj and maybe not for a few weeks :( 

Wed 23rd

Tried some single arm pressing work but going light, still don't feel great and the elbows are still sore / clicky in forced flexion

Tue 22nd

Went to Alex to get the arm looked at and he worked on the rib too - he reckons its na intercoastal muscle...

Sat / Sun / Mon 21st

No training, ribs are not great

Fri 18th 

Training with the lads in the gym and I spazzed out of a mounted position and hurt my ribs (left side again) had to stop the session, was pretty sore for the rest of the day.