Good luck. Take care of your knees.
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Had my first couple of sessions on Monday and Tuesday. Monday I did:
pullups 4x12-6 db row 5x5 Inc DB bench 5x5 flat bench 3x10 bb curls 3x8 Tuesday I did: Military Press 5x5 Deadlifts 5x5 CG bench 2x10 light squats 3x10 Did only 10kg on the bar for squats and they felt pretty good, no knee troubles. I'll progress with caution from here. Maybe adding 5kg a workout and backing off at any sign of pain. Also been foam rolling the quads, itb and hips most nights. (how often should foam rolling be done and for how long at a time. Anyone ?) The bench work on Monday really fried my shoulders. So the next day when I did Military press, although I did beat my previous workout by a couple of reps with more rest thrown in, I didn't feel recovered enough to do shoulders. I don't know if this was just a one off because of the upped volume for chest or not. So for next workout I will switch to Friday Military Press 5x5 light Squats 3-4x10 Inc DB bench 5x5 Flat db bench 3x10 CG bench 2x10 maybe some lateral raises Saturday Deadlift 5x5 Pull ups 4xfailure db rows 5x5 BB curls 3x8 If this workout feels better I'll do Military press first then bench on one workout and then opposite the next. The squats in between should let the shoulders recover a touch. |
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