Monday

Got into the gym with knee pain. Initially i thought i wouldn't do the squat, but it felt ok, and i did the squat. After this i did a few other exercises, 3 sets each for compound movements and then 2 sets each on the isolation movements.

1. Squat - 70kg x 10, 7, 8.

2. Dips - 12 kg x 5, 6, 4.

3. T-bar Rows - 35 kg x 10, 10, 10

4. Seated Calf Raises - 30 kg x 15, 15.

5. BB Curls - 26kg x 10, 10.

6. Incline Crunches - 2 x 20 reps.

All sets were taken to failure or near failure. Enough rest was used to provide recovery between sets for maximum force production during the set. The high volume on the near failure would make sure that any lack of hard training is taken care of by the 3 sets to near failure.