Notes
Did workout A - 3 sets of 15 goal:
- db drop squat - 45, 50, 55 lbs,
- 1 arm db sh press - 20 lbs,
- static lunges - bw - 15 each leg
- chest supported db row - 25 lbs (12 last set)
- 1 arm db tricep extensions 1 x 15 with 15 lbs.
- back extensions with 10 lb db rows at top. 1 set of 10.
- face pulls. 2 sets of 15. used cable machine and ropes - 12.5 lbs.
- calf raises - 1 set of 15.
- did some lateral movement drills to test the knee.
- did back corrective before and after.