4th January (pm) - Weights

10 w/up on x trainer

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

Main session 2 sets of 15 reps (60 secs rest), last few require focus, moderate intensity

Leg Press - 55kg
Lat Pulldowns - 50kg
Knee Extension - 35kg
Hamstring Curl - 35kg
Straight Arm Pulldowns - 21.24kg
Calf Raise - 35kg - think could increase to 40kg next time
Seated Row - 42.5kg
Triceps Extension - 23.75kg
Pec Fly - 40kg
Chest Press - 25kg
Shoulder Press - 25kg
Hip Abduction (pushing in) - 60kg
Hip Abduction (pushing out) - 60kg
Press ups (3 sets of 10)
Lunges (3 sets of 12)
Deadlift - (3 sets of 10) - 16 kg

5 w/down on x trainer

Felt ok, finished every set but really had to maintain focus on last few , think about the right intensity so continue with these weights