Garage Gym
GPP:
(SealRow)40x14,12,12
(OHTri)70x12,60x13,13
(Curl)30x12,30Hx12
(Delt)10x15,15
(Plank)10x45/15
Knee Accessory + Flexibility
(KneeOut)2.5mins
(CalfRaise)3x15
(TibialisRaise)3x15
(HipFlexor)3x12
(Flexibility)
-calf 2x90
-hamstring 36/leg
-quad 2x90
-piriformis 2x90
-inner ham 2mins
72 mins total
GPP + Knee accessory day. Started with seal rows and triceps superset. I hadn't done seal rows in a while and they felt good. Next was curls and delt raises superset. Then planks for 10 minutes with 45 second hold, 15 second rest, 90 second hold for the 10th rep. These got hard fairly quickly.
For knee accessory I did knee out hold for 2.5 minutes. These are getting lower (more bend in the knee), so I'm progressing. Then 3 circuits of calf raise, tibias raise, hip flexor (hanging leg raise). Finished with the flexibility routine for calf, hamstring, quad/hip, piriformis, inner hamstring.
Knees are feeling good! This knee program is a big commitment. Every week there's 2 strength days, 2 accessory day, flexibility 6 days a week, 1 rest day. If my knees continue to feel better, it will be worth every minute and ounce of energy spent. On top of this, I'm doing a 3-day powerbuilding routine + 1-2 days GPP.
Nutrition/Weight:
I weighed 185.4 this morning.
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