KB Swings 2x25
Stretch
08:45 Gym
Warm up
Banded 7
BW Squats
Leg Press 2x8,12
Leg extensions 8,10
Leg Curl 10,12
Calf Raise 12,13
Back extension 2x10
Stretch
08:30 Gym
19:45 Gym
Banded 7
Warm up
KB Swings and GS
Leg Press 3x8
Split Squat 2x8
Leg Curl 2x10
Calf Raise 2x12
Back extension 2x10
Stretch
19:45 Gym
Warm up
Banded 7
Leg Press 3x8
Split Squat 2x8
Leg Curl 2x10
Calf Raise 2x10
Back extension 2x12
Poliquin Step 3x10-12
Stretch
11:00 Gym
Warm up
Run to gym
Banded 7
Leg Press 3x8
Split Squat 2x8
Leg Curl 2x10
Calf Raise 2x10
Back extension 2x12
Stretch
14:00 Gym
Push focus
Warmup
Double Clean and Press 3x5
RDL 10
Poliquin steps 3x12
Tib raises 3x12
Pull ups 25
Machine Row 5x5
Machine Bench Press 3x5
Barbell Curl 2x5,10
08:30 Gym
Push focus
Warmup
Double Clean and Press 3x5
Singe leg extension 3x12
RDL 20
Pull ups 12
Machine Row 3x5
Machine Bench Press 5x5*
Barbell Curl 2x5,10
I've had to alter the workout as I inured my knee. I think the volume of high bar squats was one of the contributing issues No squats or farmer's walks for a while
* The bench was unusually busy.
17:30 University Gym
Push focus
Warmup
Double Clean and Press 3x5
Squats 3x5
RDL 20
Pull ups 12
Machine Row 3x5
Dunbbell Bench Press 5x5*
Dumbell Curl 3x5*
*The gym was very busy so I finished in my hotel gym
08:15 Gym
Warmup
Double Clean and Press 3x5
Back Squat 2x5
Tonic Straight Legged Deadlift 20
Pull ups 13,9,3 =25
Machine Row 5x5
Bench Press 3x5
Barbell Curl 3x5
Farmer's walk 24Kg kettlebells
Stretch
The volume of squats were aggravating my knee, so reducing volume and upping weight.
