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I would like to say that until I increase my weights I can't be sure that my knee bending in problem will subside, but I hope it does!

Let's not forget I have also changed my squat routine to lower weight, more volume on the advice from Birds, to increase my mobility. Birds puts alot of thought into my training and I probably don't thank him enough for this.

Thanks Rev for your recommendation, thanks Birds for your advice, training guidance and careful thought to my training. Thanks to Dan, Mitch and everyone else for reading this thread, supporting and encouraging me, and helping me when necessary. x

  • Like 1

21/10/13

Deadlift

50kg x 10

60kg x 10

70kg x 9

85kg x 1

95kg x 1

Bench Press

30kg x 10

35kg x 10

40kg x 5

40kg x 5

45kg x 1

45 Leg Press

80kg x 10

100kg x 10

120kg x 10

140kg x 10

160kg x 10

180kg x 3

Captains Chair

30

25

20

20

25

Knee Raises

20

Bicep Curl

15kg x 10

15kg x 10

15kg x 10

20kg x 6

20kg x 5

20kg x 4

20kg x 4

Ab Crunches

50

50

30

55 min boxing @ 610 calories

23/10/13

Squat

35kg x 10

40kg x 10

45kg x 10

50kg x 5

50kg x 5

55kg x 5

60kg x 2

Pause Squat

35kg x 10

40kg x 5

Lat Pulldown

30kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 8

55kg x 6

60kg x 5

Shoulder Press

15kg x 10

15kg x 10

15kg x 10

20kg x 5

20kg x 7

20kg x 6

25kg x 3

25kg x 1

Seated Row

30kg x 10

30kg x 10

40kg x 10

40kg x 10

50kg x 5

55kg x 4

Ab Crunches

100

They are feeling easier, however I really have to think about the movement and concentrate, as soon as I don't my knee bends in like crazy, it did bend in a few times tonight on the 55kg hence low reps

They are feeling easier, however I really have to think about the movement and concentrate, as soon as I don't my knee bends in like crazy, it did bend in a few times tonight on the 55kg hence low reps

The more you practice the hip motion ,you wont need to concentrate as much. You need to keep that in mind for a while but, you are doing more weight now. Give it some time , getting the hips to work powerfully is like anything in terms of practice.

25/10/13

Deadlift

50kg x 10

60kg x 10

70kg x 10

90kg x 1

100kg x 1

Bench Press

35kg x 10

40kg x 5

40kg x 4

40kg x 4

45kg x 3

45 Leg Press

80kg x 10

100kg x 10

120kg x 10

140kg x 10

160kg x 10

180kg x 5

Bicep Curl

15kg x 10

15kg x 10

15kg x 10

20kg x 6

20kg x 6

20kg x 4

Edited by L33SH

26/10/13

Squat

35kg x 10

40kg x 10

45kg x 10

50kg x 5

50kg x 6

55kg x 2

60kg x 0

Pause Squat

35kg x 10

Lat Pulldown

30kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 8

60kg x 5

Shoulder Press

15kg x 10

15kg x 10

15kg x 10

20kg x 9

20kg x 7

25kg x 3

25kg x 1

Seated Row

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 4

55kg x 4

No matter what days I do exercises on, Saturday's workout is always shit, I'm so exhausted, and the bad sessions f**k with my confidence.

I would rather use the Saturday session to do assistance exercises such as bulgarian lunges, dips, hamstring curl etc but trainer says no.

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