walking practice, back, biceps and physio drills.......

spent 15 mins practising to walk with out the limp - standing on bad leg as square and upright as possible and stepping forward with my body FORWARD over my hip rather than limping with my body to the SIDE over my hip

get a few funny looks stopping every few yards to stand on one leg before setting off again

trained back and biceps

barbell row

46kg x 10 x 2

56kg x 8

58.5kg x 6(+2)+5(+2) - failure 

barbell curls

26kg x 10 x 5

followed by physio drills on the balance disc

pooped - sng