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(1) Bench
45 x 20
135 x 10
225 x 5
275 x 3
325 x 2
(2) SOHP
135 x 5
185 x 3
215 x 2
(3) BB ROWS
135 x 5
225 x 5
275 x 3
325 x 3
(4) WG LAT PULLDOWNS
160 x 5
190 x 5
220 x 2
(5) INCLINE BENCH
135 x 5
225 x 3
285 x 2
(6) PAUSED CGBP
135 x 5
225 x 3
255 x 3
Ran out of time. No more triples, moving on to x 5. Disappointed that strength has not returned that much
overhead looking good still.. how long you been back lifting???
(1) High Bar Squat
45 x 5
135 x 5
225 x 5
275 x 3
315 x 3
(2) low bar squat (very wide stance, focus on TUT. Killed my hammies and good girl muscles)
225 x 3
275 x 3
315 x 3
(3) PAUSED Front Squats
135 x 3
185 x 3
205 x 3
This was he'll on earth
(4) Seated Leg Curls
150 x 8
190 x 8
210 x 8
Legs pretty shot at this point. This was my first halfway decent leg day
[QUOTE=scott_donald;1541466111]overhead looking good still.. how long you been back lifting???[/QUOTE]
About a month
(1) Bench
45 x 20
135 x 10
225 x 5
275 x 3
325 x 3
I think I only got 325 x 2. I got a "it's all you bro" spot
(2) SOHP
135 x 5
185 x 3
230 x 2
(3) bb ROWS
135 x 5
225 x 5
275 x 3
325 x 1
I got right knee pain so stopped. I feel down the steps 2 weeks ago and ever since I've been getting very random knee pain. I'm supposed to squat tomorrow but we'll have to see
(4) PAUSED CGBP
135 x 5
225 x 5
245 x 5
(5) WG LAT PULLDOWNS
160 x 5
190 x 5
205 x 5
(6) STRICT BB CURL
85 x 5
95 x 5
100 x 5
Stopped by for the monthly log I see. Hope the knee feels alright.
Also, fuk your pressing!
Been lifting 2x a week, just haven't been logging. Been dealing with a knee injury.
(1) bench
45 x 20
135 x 10
225 x 5
275 x 3
325 x 2
(2) push press
135 x 5
205 x 3
245 x 3
--drop set to sohp 225 x 2
--drop set to sohp 185 x 3
--drop set to sohp 135 x 8
(3) dead rows
135 x 5
225 x 5
275 x 3
325 x 3
Was hurting knee
(4) CG pulldown
160 x 6
175 x 6
195 x 6
(5) single arm pusudown
17.5 x 10
22.5 x 10
32.5 x 10
(6) leaning cable curl
10 x 5 x 4 x 3
15.5 x 5 x 4 x 3
20 x 5 x 4
what is up with the knee?
What is this wizardry
Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3 (barely got 3rd rep)
Sohp
135 x 5
185 x 3
205 x 3
BB Rows
135 x 5
225 x 5
275 x 3
315 x 3
Paused cgp
135 x 5
225 x 5
250 x 5
Cg pulldowns
160 x 5
175bx 5
190 x 5
205 x 4
High bar squat
135 x 5
225 x 3
225 x 1
225 x 1
225 x 1
First leg day in months. I am still having right knee pain. Fuking A I think I need surgery
BGSS
BW x 5
BW x 4
These felt therapeutic. No knee pain
RDLs
135 x 5
225 x 5
275 x 3
LAYING LEG CURLS
115 x 6
125 x 6
140 x 6
115 x 2 (single leg negatives)
DEAD BUGS
1 x 18
Believe it or not but I am crazy sore right now lol
Dead bug?
[QUOTE=Farley1324;1564003731]Dead bug?[/QUOTE]
Yea it's an ab workout
[Youtube]I5xbsA71v1A[/youtube]
Bench
45 x 20
135 x 10
225 x 5
275 x 3
325 x 2
Sohp
135 x 5
185 x 3
215 x 3
BB Rows
135 x 5
225 x 5
275 x 3
325 x 1
Paused cgp
135 x 5
225 x 5
255 x 5
Cg pulldowns
160 x 5
175 x 5
190 x 5
205 x 5
High bar squat
45 x 5
135 x 5
225 x 5
275 x 2
Huge improvement. Felt strong and had more but knee felt a little uncomfortable so I stopped
BGSS
BW x 5
BW x 5
These felt therapeutic. 1 more rep than last time. These killed me :o
RDLs
135 x 5
225 x 5
275 x 5
2 more reps than last time
LAYING LEG CURLS
115 x 6
125 x 6
140 x 6
155 x 4
+1 set +15 lbs
CABLE WALKBACKS
Rack x 2 I guess?
Rack x 2 reps
Hit the quads in a weird way. It is the same movement as walking backwards while dragging a sled. This would be a great exercise if I had a sled
DEAD BUGS
2 x 10
Bench
45 x 20
135 x 10
225 x 5
275 x 3
325 x 2.5
Failed third rep
Sohp
135 x 5
185 x 3
220 x 3
BB Rows
135 x 5
225 x 5
275 x 3
325 x 2
Paused cgp
135 x 5
225 x 5
265 x 3
Cg pulldowns
160 x 5
175 x 5
190 x 5
220 x 3
Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3 (barely)
335 x 2 (this doesn't count dude was scared and helped way too much on each rep)
Seated Smith Shoulder Press
135 x 5
225 x 5
275 x 3
315 x 2
BB Rows
135 x 5
225 x 5
275 x 3
315 x 3
335 x 2
Paused cgp
135 x 5
225 x 5
245 x 3
275 x 3
Cg pulldowns
175 x 5
190 x 5
220 x 3
235 x 3
Cable Push Downs
Rack x 10
Rack x 10
Rack x 10
(1) bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
315 x 2
I am so weak. I haven't been this week since I was 14 and a freshman in high school. The only positive is that my form felt great and I really activated my lats
Bb rows
135 x 5
225 x 5
275 x 3
315 x 3
315 x 2.5
Terrible form. Afraid I was going to aggravate my knee
(3) sohp
135 x 5
185 x 3
205 x 3
205 x 3
(4) CG pull downs
175 x 5
190 x 5
230 x 3
230 x 3
(5) cable push downs ss cable curls
#70 x 10 ss #40 x 8
#80 x 10 ss #50 x 8
#90 (rack) x 10 ss #60 x 8
(1) BENCH
45 x 20
135 x 10
225 x 5
275 x 3
295 x 2
295 x 2
235 x 9
Straight embarrassing. Barely got 295 x 2
(2) SOHP
135 x 5
185 x 3
205 x 2?? I guess not strict
145 x 9
(3) BB ROWS
135 x 5
225 x 5
275 x 3
315 x 2
235 x 8
(4) SEATED HAMMER CHEST PRESS
225 x 3
275 x 3
315 x 5
(5) CG PULLDOWN
160 x 5
190 x 3
205 x 3
145 x 9
Hi bar squat
45 x 5
135 x 5
225 x 3
275 x 3
135 x 12
Rls
135 x 5
225 x 5
275 x 3
315 x 3
Single leg extensions
30 x 10
30 x 10
30 x 10
Leg curls
130 x 8
170 x 8
190 x 8
Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
Sohp
135 x 5
185 x 3
225 x 2
135 x 10
BB rows
135 x 5
225 x 5
275 x 3
315 x 3
Lat Pulldowns
CG 170 x 5
CG 190 x 5
CG 230 x 3
WG 130 x 10
Hi bar squat
45 x 5
135 x 5
225 x 3
285 x 1
285 a 1
135 x 13
Weak sauce
DLs
135 x 5
275 x 3
315 x 3
365 x 3
Knee pain. Terrible form
Rls
225 x 5
275 x 5
Single leg extensions
30 x 12
30 x 12
30 x 12
Leg curls
130 x 10
170 x 10
190 x 10
[QUOTE=im2manly;1583275711]Knee pain[/QUOTE]Been meaning to ask you if it was getting better and whether you've seen someone about it.
[spoiler]I never had a knee problem in my life until last year when I ran down a flight of stairs and turning the corner my leg hit a heavy box in the hallway at a weird angle. For a year it kept locking up, random sharp pains and popping sounds, was always swollen, range of motion was not even a quarter squat, and overall it was a huge problem for me being on the heavier side. Putting more weight on it with training was out of the question. Occasionally I'd have a good week but most of the time it never seemed to improve. Was pretty much resigned to surgery.
Bought one of those fancy McDavid knee braces and wore it every day for about 3 weeks. Largest size I could get here was XL and at first I didn't think it'd fit. Looked like this. I see they have XXL but looking back being extra tight probably helped me.
[spoiler][img]https://i.imgur.com/y4QV7lL.png[/img][/spoiler]
After the first day wearing it my kneecap looked like a grapefruit. All the swelling was pushed there. Next day all the swelling was gone. After 3 weeks I figured I'd go a day without it and that was over a month ago. I'm going to do a couple more months of rehab exercises before I do any heavy lifting but right now as I type this it feels fine and after a year of it being busted I'm happy. Even if I could never train heavy on it again I'd be okay just to have this normal range of motion and no pain. I'm no doctor but I figured I'd share that because maybe in your case it's worth trying just to provide some support while the knee recovers. Don't like seeing you frustrated with your training.[/spoiler]
Rls...what exercise does that stand for?
Some large gaps. Have you been not just logging or had time off?
First time following.
[QUOTE=Dominik;1583276881]Been meaning to ask you if it was getting better and whether you've seen someone about it.
[spoiler]I never had a knee problem in my life until last year when I ran down a flight of stairs and turning the corner my leg hit a heavy box in the hallway at a weird angle. For a year it kept locking up, random sharp pains and popping sounds, was always swollen, range of motion was not even a quarter squat, and overall it was a huge problem for me being on the heavier side. Putting more weight on it with training was out of the question. Occasionally I'd have a good week but most of the time it never seemed to improve. Was pretty much resigned to surgery.
Bought one of those fancy McDavid knee braces and wore it every day for about 3 weeks. Largest size I could get here was XL and at first I didn't think it'd fit. Looked like this. I see they have XXL but looking back being extra tight probably helped me.
[spoiler][img]https://i.imgur.com/y4QV7lL.png[/img][/spoiler]
After the first day wearing it my kneecap looked like a grapefruit. All the swelling was pushed there. Next day all the swelling was gone. After 3 weeks I figured I'd go a day without it and that was over a month ago. I'm going to do a couple more months of rehab exercises before I do any heavy lifting but right now as I type this it feels fine and after a year of it being busted I'm happy. Even if I could never train heavy on it again I'd be okay just to have this normal range of motion and no pain. I'm no doctor but I figured I'd share that because maybe in your case it's worth trying just to provide some support while the knee recovers. Don't like seeing you frustrated with your training.[/spoiler][/QUOTE]
Thanks, Dom -- I really appreciate the support. It seems to be getting better slowly. Oddly enough I think slow controlled leg extensions have helped. It was so bad at one point that even doing bent over rows were hurting my knee. Knee pain really starts at about 90 degrees. Falling down the stairs is also what caused my issues.
I really would like to avoid surgery so I hope I keep progressing. I do have theses:
[url]https://www.roguefitness.com/rehband-7751-knee-support[/url]
Which I should be using more
[QUOTE=papi93;1583276971]Rls...what exercise does that stand for?
Some large gaps. Have you been not just logging or had time off?
First time following.[/QUOTE]
Welcome, Papi. It should be RDLs (Romanian Deadlifts) not Rls.
I've had long stretches where I simply do not workout. I am trying desperately to get back at it. I am a shell of my former self if you look through out my log. It is embarrassing; it is humbling :(
[QUOTE=im2manly;1583278551][url]https://www.roguefitness.com/rehband-7751-knee-support[/url]
Which I should be using more[/QUOTE]I think one of the key benefits with the McDavid ones is the additional lateral support. At least that's what I think made the difference for me over conventional knee sleeves which are definitely better than nothing at all. It felt like my knee was being supported laterally and that helped it heal. If you look closely there's a thicker material running down the inside and outside of the knee and they've also got ones with hinges all the way up to full Terminator style braces for even more support. I guess keep it in mind if it ever stops improving. The one that worked for me was only $40. Less than a consultation with a specialist.
[url]https://www.mcdavidusa.com/collections/braces-supports/knee?sort=price-ascending[/url]
Will definitely take a page out of your book with the controlled leg extensions. Going to hit the gym and do some now.
[QUOTE=im2manly;1583278651]Welcome, Papi. It should be RDLs (Romanian Deadlifts) not Rls.
I've had long stretches where I simply do not workout. I am trying desperately to get back at it. I am a shell of my former self if you look through out my log. It is embarrassing; it is humbling :([/QUOTE]Got it. Throwing around heavy weight isn't everything, especially if you are fighting a bad knee. Being consistent and trying to avoid knee pain is > IMO.
Knee pain on deads or RDL's?
Wsj!
[QUOTE=Dominik;1583279611]I think one of the key benefits with the McDavid ones is the additional lateral support. At least that's what I think made the difference for me over conventional knee sleeves which are definitely better than nothing at all. It felt like my knee was being supported laterally and that helped it heal. If you look closely there's a thicker material running down the inside and outside of the knee and they've also got ones with hinges all the way up to full Terminator style braces for even more support. I guess keep it in mind if it ever stops improving. The one that worked for me was only $40. Less than a consultation with a specialist.
[url]https://www.mcdavidusa.com/collections/braces-supports/knee?sort=price-ascending[/url]
Will definitely take a page out of your book with the controlled leg extensions. Going to hit the gym and do some now.[/QUOTE]
Oh wow yea the lateral support would be key. I think I'll make the investment. Thanks!
[QUOTE=papi93;1583283541]Got it. Throwing around heavy weight isn't everything, especially if you are fighting a bad knee. Being consistent and trying to avoid knee pain is > IMO.
Knee pain on deads or RDL's?[/QUOTE]
No pain on the RDLs, pain is mainly on bending the knee with weight and extending the knee with weight
I also did upper body on Monday. Bench got up to 335 x 1, 275 x 6
High Bar
45 x 5
135 x 5
225 x 3
285 x 1
285 x 1
285 x 1
135 x 14
Got in an extra set at 285 and extra rep on 135. Oddly enough, my knee felt best with the last two sets. Might have to warm up better
RDLs
135 x 5
225 x 5
275 x 5
295 x 5
Pre workout kicked in hard on the last set
Slowes negative and positive single leg extensions
30 x 14
30 x 14
30 x 14
The first couple reps on the first set were pretty painful, especially on the decent, but was almost pain free after
Seated Leg Curls
130 x 12
170 x 12
190 x 12