volume 01.08 and 01.09


step-ups - box set so the knee is at 90 degrees to start

all sets done for 10 reps per leg

bodyweight for 2 sets

holding 25's for 2 sets

holding 50's for 2 sets

bodyweight for 2 sets



5 sets of 8 reps


band walks - short mini band around feet

4 trips of 50 feet


reverse hypers

light weight for 3 sets of 20 strict reps


ab machine

3 sets of 20 reps



tsunami bar bench

worked up to 2 plates per side for 5 sets of 5 reps


standing military press with angle bar

95 for 3 sets of 20 reps



25's for 3 sets of 8 reps


low pulley cable rows

130 for 4 sets of 20 reps


My body and mind are starting to feel better. I'm still lacking motivation but I'm more optimistic about training in the future.







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