BJJGlad to see that your PCL is feeling better.
How did you end up tearing? It was it weight training ?
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BJJGlad to see that your PCL is feeling better.
How did you end up tearing? It was it weight training ?
@rizzlekdizzle Awesome work right here bro!Workout
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/32.5/45(new PB!!)/45 reps 12/10/10/8
DB lat raises
12.5/15/17.5kg/7.5kg drop reps 12/12/10/10
Rear delt DB flys
10/12.5/15 reps 10/10/10
Armpit rows DB
15/17.5/20lg 3x10
Legs - knee injury
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls lvl 30
3x10
Calf raises 3x10 each single leg
Solid broWorkout
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/32.5/45(new PB!!)/45 reps 12/10/10/8
DB lat raises
12.5/15/17.5kg/7.5kg drop reps 12/12/10/10
Rear delt DB flys
10/12.5/15 reps 10/10/10
Armpit rows DB
15/17.5/20lg 3x10
Legs - knee injury
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls lvl 30
3x10
Calf raises 3x10 each single leg
back lighter but still strong, and with the red wine you need organ support and liver supportBack
Lighter workout today as xmas party last night and a few red wines….
Kettlebell
Gorilla row (8 each side) to deadlift to farmers walk
16/20/28kg
Weighted pull-ups
10kg/10/bw reps 12/7/10
Back extensions 3x10
Triceps
Pulldowns
15/25/35 reps 15/12/10
Doublecable ext o/head
Lvl 15/21/28 reps 12/10/9
X-body cable ext single arm
Lvl 7.5/10/12.5-7.5 10/10/5+5
Biceps finisher
28 reps 12.5kg with half holds
still add that extra organ liver supportHa - wasn't that much red wine![]()
strong shoulder press but you doing 9 reps right? maybe lower weight and do more reps so no injury like the kneeWorkout
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/32.5/45/45 reps 12/10/10/9
DB lat raises
10/12.5/15//7.5kg drop set reps 12/12/10/10
Rear delt DB flys
12.5/12.5/15 reps 10/12/12
Armpit rows DB
15/20/22.5kg 3x10
Legs - knee injury
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls lvl 30
3x10
Calf raises 3x10 each single leg
My kinda work right thereWorkout
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/32.5/45/45 reps 12/10/10/9
DB lat raises
10/12.5/15//7.5kg drop set reps 12/12/10/10
Rear delt DB flys
12.5/12.5/15 reps 10/12/12
Armpit rows DB
15/20/22.5kg 3x10
Legs - knee injury
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls lvl 30
3x10
Calf raises 3x10 each single leg