[markievicz]

Wednesday 2 Jan. 2013

Squats
70kg x 5
85kg x 5
100kg x 5
100kg x 5

Push Press
60kg x 5
60kg x 5
70kg x 5
85kg x 5

Pull Ups
BW x 5 - 6 sets – Total 30

DB Pullover
28kgx 10 - 3 sets

Hanging Straight Leg Raise
BW x 10 - 4 sets – Total 40

Hyper Extensions
BW x 10 - 3 sets – Total 30



Notes
Starting very light with the squats and will be building up very slowly over the next few weeks,
Just glad to be able to squat again. Knee felt ok , not great but felt stable so that’s the main thing.
Have also decided to do a minimum of 30 pull ups per session from now on.
May decide in time to do these weighted , we will see!