Monday 16th
pullups - 3,3,4 with 45 seconds rest
pistols - 7
pressups (feet on step, 1 hand on ball) - 10,10,10
rotator cuff - 5kg - 10
plank - 1min
side plank - 1min
tuesday 17th
recumbant bike - 10 min
elliptical - 10min
tradmill (6kph walking up a gardient) - 10 min
plank 1 min
stretching
Wednesday 18th
warm up
pull ups - 3,3,3,3 (45 seconds rest)
lunges + 10kg - 10,10,10
calf raises, 1 legged + 6kg on step - 13,11,11,11
dr mcgills abdominal crunch - 10,10
captains chair - 10
press ups*- (feet on step, 1 hand on ball) - 12,12,11...complete failure!
plank 1 min
side plank 1min
Thursday 19th
physio today - they gave up on traction which wasnt havign any effect and started acupuncture.
I was waking up int he night and my leg pain is very bad when rolling over. When getting up in the morning I was limping around.
GOAL update
1) Weight - from 72 to 73.3kg
2) Pullups from 6 to 7 reps
3) Pistols from 6 to 7 reps
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