Two Day Split plus rehab

09:30 Home

Warm up

DB RDL 3x12

Tib raises 3x15

Partial GS 3x10 (1 full)

Calf raises 3x15 (partial, full, one legged)

Stretch

Bad Knee

 A bit of a hiatus as I've been recovering from a meniscus tear.

My current routine,

Both days starts with a warm up and meniscus rehab work.

Day 1 - Upper body

Incline Dumbbell Bench Press 3x8

Pulls up 3x5 (adding reps)

Curls 3x8

Tricep extensions 3x8

Bent over later raises 3x8

Rotator cuff rehab

Stretch

Day 2

SLDL 3x15

Partial Goblet Squat 3x10

Calf Raises 2x15

Bent leg Calf Raises 2x15

Ab wheel 2x5

Stretch

I alternate these days with a day of rest in between. I'm also doing lunge pad one or twice a week and I hope to fit in some cardio if I can get to teh gym

February Strength and Conditioning

17:45 Hotel Gym

Warm up

Split squats 3x8

Seated incline bench press 3x8

Pullups 5,5,5

Hamstring and calf rehab

Stretch

February Strength and Conditioning

06:40 Hotel Gym

Warm up

10 rounds

DB Swings 15

GS 1

Mobility exercise 30 seconds

Pullups 3x5

Stretch

February Strength and Conditioning

09:00 Hotel Gym

Warm up

Split squats 3x8

Seated incline bench press 3x8

Pullups 5,4,5

Stretch

February Strength and Conditioning

09:15 Home

Warm up

10 rounds

Swings 15

GS 1

Mobility exercise 30 seconds

Stretch

Fencing

19:30 Epee Club

Warm up

Coaching

Bout 2/3

Stretch