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Ah nice. Your 35kgx10 single leg squat is that a pistol squat? If so that's an awesome effort, most people cant even do one.

Nice squat improvement, hows the new pl gym? You going to change your program to something more that style or keep with the volume?

Thanks, it ended up being 4 sets of 2 reps because I did 2 stopped for chalk, did 2 more noticed my leg was bleeding haha tied my towel around it, did 2 more, then decided I may aswell do another couple . Thanks for the rajab explanation, a lot of stuff makes more sense now haha

Felt a little better today. 22/12/2013 Lunge: 1x8 @20 3x8 @37.5 Dead: 1x5 @90 1x5 @110 4x2 @125 Row: 1x8 @50 3x5 @57.5 Dips: 8,7,5

Got that somewhere and read it a few times already Good job on the deads birds, you going to go 200 for a single or reps?

Been reading 'Strength Training Anatomy' over the last couple days. http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269 I find it pretty good for some one like me with only a basic knowledge of this stuff. Lots of colour pictures to look at Anybody read it/have any opinions? Got any suggestions for other anatomy or training books?

Hip still playing up a bit, hurts in the bent row position, should clear up soon. Had to walk to the gym today...First world problems haha 20/12/2013 Lunge: 1x8 Bar 3x8 @35 Bench: 1x8 Bar 1x8 @20 3x8 @30 Row: 1x8 @40 3x5 @55 Difficult holding the right position for this. Pullups: 4

Thanks, what's a rajab? haha I see it everywhere. Swear filter? It's always an internal battle as to whether I should push through the pain or if I should stop. I'm slightly wiser now so I stop if I have to

Good to hear your doing a bit better dan. Birds, I think your physio would have been talking about hypermobility, I'm not going to explain it, google is good for that. I am borderline in some of my joints, but it can be a good or bad thing, its protected me from some injuries but caused a few as well. For what its worth I agree with what your physio told you about lack of flexibility and strength training has definitely helped me with the joints that are affected by it.

Had a crap session today, hip was playing up throwing me off on everything. 18/12/2013 Lunge: 1x8 Bar 3x8 @30 Dead: 1x5 @90 1x5 @110 1x3 @125 Row: 3x5 @50 Dips: 7,5

Ah yep I know what you mean. I mostly like what I'm doing so doesn't really bother me what day it is. I need to start running more haha

Sarcasm? haha I don't really have set days that I must work out on. I usually do every second day then a couple days rest, if I have an extra day rest or miss a workout the next week will fall on a sunday.

15/12/2013 Felt a bit off today so everything suffered. Lunges: 3x8 @30 Mp: 3x5 @30 Row: 1x8 @50 3x5 @60 Pullups: 5,2

13/12/2013 Lunge: 1x8 @20 3x8 @32.5 Dead: 1x5 @80 1x5 @100 1x5 @120 1 @140 1 @140 Surprised how easy it was, would have gone for more but my legs were a bit jelly from lunges Row: 1x8 @40 3x5 @65 Was supposed to be 55 but I put 10kg plates on instead of 5's and didn't realise until I was unloading it haha Dips: 8,8,3

Have started doing lunges and bench with a slightly higher volume than everything else as per physios request. Not sure if I need to talk to someone about my program as I think its fairly balanced even though its a bit bastardised. I'm just replacing squats with lunges for a few weeks and will be alternating bench and mp. 11/12/2013 Lunges: 1x8 @20 3x8 @30 Bench: 1x8 Bar 3x8 @20 Row: 1x8 @40 3x5 @50 Pullups: 5, 3

I have before and after pictures of this from my surgery. I can put them up here for peoples viewing pleasure in about a month if you want. If it's any help my good knee does this a lot. My physio said it shouldn't be a problem unless there is pain and suggested that I do itb releases on the foam roller twice a day for a few weeks and see if it goes away.

Ah brilliant I forgot about lat pull down thanks Unfortunately for her she looks a bit like a female version of me, so you probably don't want pics hahaha

Yeah she's pretty cluey and is already doing basic body weight stuff, pullups, dips, pushups, etc. Knows a lot of stretches and mobility stuff from dancing. Might just keep her doing that until she gets taught the compounds.

After some suggestions if you please guys and gals. So my little sister wants a program to do but at the moment she can only use machines, until someone shows her compounds. (If she doesn't see a pt I'll show her when I see her in a month or so) Should I put her on some kind of split or still try do a full body using the machines? Once I've shown her the movements I'll probably get her to do Markos beginner program or something similar.

Dan: Nothing major, just ongoing issues, the hip thing was a first though. Leesh: I wanted to go back to the gym as soon as I got home haha hate leaving half way through, feels like a waste even though I know it was the right thing to do. Saw the physio today, mostly good news. No squatting for a couple weeks though just lunges and other stuff that I need to do. I don't mind doing lunges anyway they can be pretty brutal haha He wants me to add in bench press and just go light with higher reps plus some more shoulder specific rehab stuff. He said my shoulder should be just about fine by the time I finish this. I'll be re structuring my program over the next few days so I can get everything in, my training style will have to change a bit too.

Had a super shit session today, something went dodgey with my hip when I was warming up for deads. So unloaded the bar and went home. I would have stayed and done the other exercises but I could barely unload the bar it hurt that bad. Was fine about 5 mins after I got home haha Anyway physio tomorrow. 04/12/2013 Squat: 1x8 @45 1x8 @65 3x5 @87.5 Dead: 1x5 @90 1x5 @110

Yeh hopefully. That sucks man sounds like a pretty shitty injury, hope it gets better fast

Thanks, will be happy when I get to 100kg (one of my first mini goals). Hows squatting go for you with the bar resting on your back?

01/12/2013 Squat: 1x8 @45 1x6 @65 3x5 @85 Mp: 1x8 @25 3x5 @35 1x6 @25 Row: 1x8 @55 3x5 @62.5 Pullups:4,3,2

29/11/2013 Squat: 1x8 @40 1x8 @60 3x5 @82.5 Dead: 1x5 @80 1x5 @100 1x3 @120 1x4 @120 Split it up this way because I needed to grab some chalk half way through the first set 1x3 @120 Row: 1x8 @52.5 3x5 @60 Chinups: 6 Just waiting to do dips Dips: 8,5,5,3