Train smart

Trying to train smart, my lower back is still sore and my left knee still a bit gouty (although almost back to normal). The plan was to warm up the lower back throughly, stretch it out and then do some moderate reps with very strict form. This seemed to work.

Also done some leg presses, only for maintenance purposes but again I needed to make some adjustments. I always try and go as low as possible to the extent that my lower back occasionally comes off the back seat, I still went down so my knees touched my chest but was consious to keep my back against seat. Also I only went to 85-90% of lockout as my knee still can't extend fully (I never usually lockout anyways but cut the extension of leg down more). The side effect was quite a good pump as there was always constant pressure on the quads.

Finished off with some cardio, decided to do my Lance Armstrong impression. I managed a massive 14 mins with one minute of that on level 15 - man that battered me, my quads were burning. Bear in mind I usually have it set on level 5 to 6, so for me it was serious! Still hate cardio but need to do it, to stay relatively healthy.

Stiff leg deadlifts
60kg x 8

Good Mornings
30kg x 6, 12

Lower back and hamstring stretches - 5mins

Bent over rows
60kg x 10
80kg x 6
100kg x 6
120kg x 10, 9

Seated Rows (not really a seated row machine but an improvised cable station)
65kg (full stack) x 6
full stack + 40kg (105kg) x 12, 10

Cybex Squat Press
120kg x 10
160kg x 8
200kg x 6
240kg x 6
280kg x 6
320kg x 5
400kg x 9

Pulldown pullovers
25kg x 10
35kg x 15

Facepulls
25kg x 10
40kg x 12, 10
25kg x 15 (drop set)

Excercise bike 14 mins - 1 minute on level 15!!!
Average BPM - 148