Local Gym Routine 1

08:30 Gym

Rower 5 minutes

Sled push/pull x5

Bench 3x8

Pull ups 5,6,5

Machine press 3x8

Machine Row 3x8

BB Curls 3x8

Tricep push downs 3x8

Reverse Flies 3x8 

Poliquin Steps 2x15

Stretch

Local Gym Routine 1

11:30  Gym

Sled push/pill x5

Leg Press 3x10

SLDL 3x10

Leg Curls 3x10

Calf Raises 3x10

Tib raises 2x15

Bike 5 minutes

Stretch

Pilates

08:30 Home

Reformer 15 minutes 

Local Gym Routine 1

12:45 Gym

Rower 5 minutes

Sled push/pill x5

Bench 3x8

Pull ups 3x5

Machine press 3x8

Machine Row 3x8

BB Curls 3x8

Tricep push downs 3x8

Tib Riase 2x15

Skipping rope 2 minutes

Pushups 20

Stretch

Local Gym Routine 1

13:00 Gym

Rower 5 minutes

Sled push/pill x5

Leg Press 3x10

SLDL 3x10

Calf Raises 3x10

Stretch

I joined a local gym so I can focus on rehabbing my knee

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