PULLS (rehab) Tuesday November 29th
Bench rows w/Swiss bar:
20 kg x 8
40 kg x 4
50 kg x 4
60 kg x 4
70 kg x ME 15 TPR
Seated row machine:
67.5 kg x 5 x 10
Lateral pulldowns (narrow grip):
45 kg x 5 x 10
Face pulls:
45 kg x 5 x 10
Cable side raises (l&r):
4.5 kg x 10
9 kg x 4 x 10
DB curls (l&r):
20 kg x 10
17.5 kg x 10
KARATE Monday November 28th
KOBUDO Saturday November 26th
LEGS & ACCESSORIES Thursday November 24th
Bulgarian split squats (l&r):
unweighted x 5 x 10
Hamstring curls (p/l):
12.5 kg x 20
17.5 kg x 20
15 kg x 20
12.5 kg x 20
10 kg x 20
Leg extensions (performed individually):
10 kg x 5 x 20
Cable crossovers chest height (p/h):
18 kg x 2 x 20 TPR
13.5 kg x 3 x 20
Preacher curls w/EZ bar:
25 kg x 3 x 20
super-set w/Cable front raises (l&r):
9 kg x 5 x 10
BOB'S C.E.P. (rehab) Tuesday November 22nd
Barbell incline press:
25 kg x 10
55 kg x 4
75 kg x 4 x 8
DB incline press (p/h):
25 kg x 3
30 kg x 3
35 kg x ME 9
15 kg x ME 25
DB flys (p/h):
6 kg x 10
8 kg x 4 x 20
Cable crossovers, lowest setting (p/h):
13.5 kg x 5 x 20
Cable side raises (l&r):
4.5 kg x 10
9 kg x 4 x 10
KARATE Monday November 21st
KOBUDO Saturday November 19th
LEGS & ACCESSORIES (rehab) Thursday November 17th
Bulgarian split squats (l&r):
unweighted x 5 x 10
Hamstring curls (p/l):
12.5 kg x 10
17.5 kg x 2 x 20
15 kg x 20
Leg extensions (p/l):
10 kg x 3 x 15
Cable crossovers (p/h):
13.5 kg x 3 x 20 chest height
13.5 kg x 3 x 20 lowest setting
Cable front raises (l&r):
9 kg x 5 x 10
KARATE Monday November 14th
PULLS (rehab) Sunday November 13th
Bench rows w/swiss bar:
20 kg x 10
40 kg x 10
50 kg x 10
60 kg x 10
70 kg x 5
Seated row machine:
67.5 kg x 5 x 10
Lateral pull downs:
45 kg x 5 x 10
Face pulls:
45 kg x 5 x 20
Cable side raises (l&r):
9 kg x 5 x 10
Preacher curls w/EZ bar:
25 kg x 5 x 10
KOBUDO Saturday November 12th
PULLS FAIL Tuesday November 8th
Rehab exercises:
Spiked ball gluteal massage & trigger point supine
Spiked ball lateral gluteal massage & trigger point
Piriformis seated stretch
Piriformis stretch Deadlifts w/barbell
70 kg x 10
110 kg x 10 - right leg pathetically weak
KARATE Monday November 7th
BOB'S C.E.P. (rehab) Sunday November 6th
Barbell incline press:
20 kg x 10
50 kg x 5
70 kg x 5 x 8
DB incline press (p/h):
17.5 kg x 5
25 kg x 5
32.5 kg x ME 11
15 kg x ME 30
DB flys (p/h):
6 kg x 20
8 kg x 3 x 20
Cable crossovers, low setting (p/h):
13.5 kg x 5 x 20
Super-set w/Hamstring curls (p/l):
10 kg x 10
17.5 kg x 2 x 20
15 kg x 2 x 20
DB curls (l&r):
15 kg x 10
17.5 kg x 10
20 kg x 5
KOBUDO Saturday November 5th
PRESS & ACCESSORIES (rehab) Tuesday November 1st
Axle OHP (strict):
20 kg x 10
40 kg x 5
60 kg x 3
75 kg x 3 x 8
Triceps pushdowns (perform x 3):
49.5 kg x 10 wide grip
49.5 kg x 10 narrow
49.5 kg x 10 rope
Right only w/rope:
22.5 kg x 5
18 kg x 5
13.5 kg x 5
9 kg x 5
Cable side raises (l&r):
9 kg x 3 x 10 TPR
4.5 g x 2 x 10
Cable crossovers, low position (p/h):
13.5 kg x 5 x 20
KARATE Monday October 30th
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