Day 1, cycle 4, week 4
10 minutes bike/ torture
Back cable fly 2x4 60lb, 2x8 40lb/Supinated seated row 4x130lb, 6x115lb, 8x100lb, 10x100lb
Wide lat pull down 10x70lb, 8x80lb, 6x90lb, 4x105lb /Neutral pull down 10x75lb, 8x90lb, 6x95lb, 4x115lb Used a different machine for the wide pull down felt a lot heavier
Candle leg raise 5x15/russian twist 5x12 25lb plate/abs crunch 15,17,17,17,20
Some single full squats to stretch my knee. So with the physio after the last treatment, I figured that I need to do deep squats to keep the ligaments and tendons supple and less painful. Still going to use the box for loaded work, but will add some bw deep squats.