24/1/23

Tke 3 X 20

Band walks X 2

Petersons 3 X 20

SL RDL L 18kg 3 X 10 R 30kg 3 X 10

Leg press L 23kg pin 9 2 X 15 pin 8 X 20

Trx assist pistol R 3 X 10

Box squats BW 3 X 20

SL Calf raise 3 X 15

Leg ext R 42 3 x L 7kg 3 X 20

Leg curl R 24kg 8, 21kg 3 x 10 X L 7kg 2 X 20, 25

Hypers 15kg 2 X 10, 12

Rkc oPlank 3 X 40s

25/1/23

Tke 3 X 20

Band walks X 2

Petersons low 3 X 20

Pull up 10, 10kg X 7, 5kg X 8, BW X 10

Db OHP SA 16kg x 10 26kg X R 5 L 6 20kg x 10, 9

Face pull kg 21kg 2 X 12

Db pull over 26kg 2 X 10

Inc curl 18kg X 10

Hammer curl 18kg x 10

Tri pdown 25kg X 12 Rev bar 20kg X 15

Flys 12kg 2 X 12

Lateral raise 12kg X 12 8kg X 15

26/1/23

Tke 3 X 20

Band walks X 2

Hamstring Bridge 3 X 1w

Petersons incline 3 X 15 w/ 10kg

Leg press 3 X 10 L 30kg 3 X 10 R 58KG 2 X 10, 98

Pull throughs 33kg 3 X 10

Box squat 3 X 20

Seated Calf raise 20kg 3 X 20

Leg raise 3 X 10

Side bends 2 X 10 ea way

Aqua jog 30m

27/1/23

Tke 3 X 20

Band walks X 2

Peterson with tke 3 X 20

Swiss ball 1 Leg balance

Static lunge with dowel balance 3 X 20

Med ball wall toss 3 X 1 min

V tired

Chins 2 X 10, 9

Db BP 32kg 2 X 8

Seated row 57kg 1 X 15

Inc dbbp 20kg 1 X 12

Curls 18kg X 12

Tris triangle 30kg X 12

Lateral raise 10kg X 12

1/2/23

Tke 3 X 20

Band walks X 2

Petersons 3 X 20 with 12kg

SLRDL L 20kg 3 X 10 R 32kg 3 X 10

Leg press L 23kg 2 X 20, 30kg pin7

R pistols trx 3 X 10

L Lunge 3 X 20

SL calf raise 20, 15, 12

SL ham Bridge 3 X

Iso ball stand 3 X

Ball wall throws 3 X 10

2/2/23

Tke 3 X 20

Band walk X 2

Peterson incline 3 X 20

Pull up 10, 15kg X 6, 8kg X 8, BW X

Db OHP SA 10kg x 10 26kg X R 5 L 6 20kg x 10, 9

Face pull kg 23kg 1 X 12, 21kg x 15

Db pull over 26kg 13, 22kg X 15

Inc curl 18kg X 10

Hammer curl 16kg x 12

Tri pdown 25kg X 12 Rev bar 20kg X 15

Cable Flys 11.25kg 2 X 12

Lateral raise 12kg X 12 8kg X 15

3/2/23

Tke 3 X 25

Band walks X 2

Step ups front to high box 3 X 20

Rdl L 22kg 3 X 10 R 34kg 3 X 8

Leg press L 30kg 3 X 15 pin 6, 58kg 10, 9, pin 5

Lunge L 10kg 3 X 15

Iso ball stands 3 X 1 min

Leg ext with range L 7kg 3 X 10 with 5-10sec hold, R 35kg 3 X 12

Bent Leg Calf raise 20kg 3 X 20 L

Leg curl R 21kg 3 X 12 L 7kg 3 X 15

Wall ball throws 3 X 1 min

Woodchopper 23kg X 10, 21kg 1x 10

Plank 2 X 40s

8/2/23

Tke 3 X 25

Band walks X 2

Petersons slant with 10kg 3 X 15

RDL L 24kg 3 X 10 R 34kg 3 X 10

Leg press L 30kg 3 X 15 pin 5

R pistols 3 X 10

RFESS L 3 X 15

Iso ball stand 3 X 1 min

SL Calf raise 3 X 15

Ham Bridge L 3 X 15 sloppy

Leg ext 3 X 20 5 sec holds z

Ball wall throws 3 X 1min

9/2/23

Chins 10, 15kg X 7 8kg X 8, BW X 10

Db BP 34kg X 7R 10L, 30kg 2 x 12

Seated row 67kg X 12 (big gap)

Inc dbbp 22kg 2 x 12

Curls 22kg X 10 16kg X 12

Tris triangle 30kg X 12 25kg X 15

Lateral raise 12kg X 12 8kg X 15

‐----------- roughly up to date haven't logged home stuff/cardio

Life busy with return to work and some new ventures

Been on a few hikes

Knee rom past 110deg now

Quad regrowing

Glutes/hams/calves good

Cardio not so good

Physique best its been maybe ever without really trying lol

Oh and I went vegan lol