8th November - Weights

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 20 reps (45 secs rest), last few require slight focus, still low to moderate intensity

Leg Press - 37.5kg
Lat Pulldowns - 30kg
Knee Extension - 27.5kg
Hamstring Curl -27.5kg
Straight Arm Pulldowns - 13.75kg
Calf Raise - 30kg
Seated Row - 30kg
Triceps Extension - 18.75kg
Pec Fly - 30kg
Chest Press - 17.5kg
Shoulder Press - 17.5kg
Hip Abduction (pushing in) - 45kg
Hip Abduction (pushingt out) - 45kg
Press ups (2 sest of 12)
Lunges (2 sest of 16)
Deadlift - (2 sets of 15) - 12 kg

5 w/down on x trainer

Starting to feel stronger, feel like i am making progress