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  1. #5641
    Registered User im2manly's Avatar
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    Bench
    45 x 20
    135 x 10
    225 x 5
    275 x 3
    325 x 2
    325 x 1
    275 x 7

    Sohp
    135 x 5
    185 x 3
    225 x 1.5
    135 x 12

    BB rows
    135 x 5
    225 x 5
    275 x 5
    315 x 1
    225 x 8

    No knee pain or discomfort!

    Lat Pulldowns
    CG 170 x 5
    CG 190 x 5
    CG 230 x 3
    WG 130 x 10
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  2. #5642
    Registered User papi93's Avatar
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    What pre-workout are you taking?
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  3. #5643
    Registered User im2manly's Avatar
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    Originally Posted by papi93 View Post
    What pre-workout are you taking?
    C-4 but I am pretty over it
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  4. #5644
    Registered User im2manly's Avatar
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    High Bar
    45 x 5
    135 x 5
    225 x 3
    285 x 3
    135 x 16

    RDLs
    135 x 5
    225 x 5
    275 x 5
    315 x 5

    Slow negative and positive single leg extensions
    30 x 16
    30 x 16
    30 x 16

    Seated Leg Curls
    130 x 14
    170 x 14
    190 x 14

    This workout was like 85% knee pain free. I almost broke down in the car I was so happy. I felt so strong. The 285lbs was like nothing. I knew it. I knew if I just kept being consistent, even if I was moving light weight, things would start coming back. Thank you, guys, for all the support. It's crazy to think how these random, anonymous people - like you guys lol - can make such a difference in my life. I am so very happy right now
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  5. #5645
    Registered User Lencho's Avatar
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    Originally Posted by im2manly View Post
    Thank you, guys, for all the support. It's crazy to think how these random, anonymous people - like you guys lol - can make such a difference in my life. I am so very happy right now
    It’s silly that this is the case, but it’s true!

    I’m happy for you, bro.
    Here Lies the Rant
    2005 - 2015

    Negs from 1938-1945

    -lenco
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  6. #5646
    Moderator Dominik's Avatar
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  7. #5647
    Registered User im2manly's Avatar
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    Bench
    45 x 20
    135 x 10
    225 x 5
    275 x 3
    325 x 2.5
    275 x 6

    That failed rep took a lot out of me

    Sohp
    135 x 5
    185 x 3
    225 x 2.5
    145 x 10

    BB rows
    135 x 5
    225 x 5
    275 x 3

    Lower back was feeling off so I went to this

    Plate loaded hammer row
    315 x 18

    Was feeling off and didn't have much time
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  8. #5648
    Registered User papi93's Avatar
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    Originally Posted by im2manly View Post

    This workout was like 85% knee pain free. I almost broke down in the car I was so happy. I felt so strong. The 285lbs was like nothing. I knew it. I knew if I just kept being consistent, even if I was moving light weight, things would start coming back. Thank you, guys, for all the support. It's crazy to think how these random, anonymous people - like you guys lol - can make such a difference in my life. I am so very happy right now
    Patience is so hard for those that are driven in the weight room. I am glad that you are making progress with your knee and found some happiness from your workouts.
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  9. #5649
    Registered User im2manly's Avatar
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    Wife took out gym bag so had no wraps or straps. Grip and wrists were limiting factors

    Bench
    45 x 20
    135 x 10
    225 x 5
    275 x 10

    Sohp
    135 x 5
    155 x 3
    185 x 5

    Bb rows
    135 x 5
    225 x 5
    275 x 5

    Plate load hammer lat pulldown
    135 x 10
    225 x 5
    275 x 8
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  10. #5650
    Registered User papi93's Avatar
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    It didn't really seem to affect your bb rows since your last workout. Good grip strength.
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  11. #5651
    Registered User im2manly's Avatar
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    High Bar
    45 x 5
    135 x 5
    225 x 12

    RDLs
    135 x 5
    225 x 5
    275 x 10

    Slow negative and positive single leg extensions
    30 x 30

    Seated Leg Curls
    150 x 30
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  12. #5652
    Registered User im2manly's Avatar
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    Bench
    45 x 20
    135 x 5
    225 x 5

    Stopped because I felt pain in my pec. I think it's a pec strain as it still hurts and affected the rest of my workout but there is no bruising

    Plate loaded hammer shoulder press
    135 x 10
    225 x 8
    275 x 10

    Stopped because of pec pain

    Plate loaded hammer Row
    135 x 10
    225 x 10
    315 x 20

    Plate loaded chin up grip lat pulldown
    135 x 10
    225 x 5
    275 x 12

    Oh cable extension
    52.5 x 10
    72.5 x 10

    Hammer cable curl
    32.5 x 8
    42.5 x 8
    52.5 x 10

    Push downs
    Rack x 12

    Strict leaning back arm rested preacher curls
    45 x 8
    65 x 10
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  13. #5653
    Registered User papi93's Avatar
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    How is your pec doing?
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  14. #5654
    Registered User im2manly's Avatar
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    Originally Posted by papi93 View Post
    How is your pec doing?
    Still not 100%

    (1) bench
    45 x 20
    135 x 5
    225 x 5
    275 x 3 ( all reps paused for five seconds)

    Still felt pec tightness but not as bad.

    (2) Seated plate loaded hammer Shoulder press
    135 x 5
    225 x 5
    275 x 5
    315 x 5
    365 x 3
    225 x 12

    (3) BB Rows
    135 x 5
    225 x 5
    275 x 4

    (4) Smith Machine BB Rows
    135 x 6
    225 x 12

    These hit the lats hard

    (5) Lat Pull Downs
    160 x 6
    190 x 6
    205 x 6

    (6) Standing Preacher Curls
    95 x 8
    95 x 8
    95 x 8

    (7) Tricep Pushdowns
    Rack x 10
    Rack x 10
    Rack x 10

    (8) Leaning Cable lateral raises
    12 x 15
    12 x 15
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  15. #5655
    Registered User im2manly's Avatar
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    High Bar
    45 x 5
    135 x 5
    225 x 5
    275 x 3
    135 x 16

    Knee pain wasn't awful but still there

    RDLs
    135 x 5
    225 x 5
    275 x 5
    315 x 3


    Slow negative and positive single leg extensions
    30 x 16
    30 x 16
    30 x 16

    This hurt the knee a bit

    Seated Leg Curls
    130 x 14
    170 x 14
    190 x 14
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  16. #5656
    Registered User im2manly's Avatar
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    (1) bench
    45 x 20
    135 x 5
    225 x 5
    285 x 3( all reps paused for five seconds)

    I had more. Felt some very slight pec pain benching the 135. I think I get pec strains from benching too fast or due to volume

    (2) sohp
    135 x 5
    185 x 3
    195 x 5

    Had more but my core hasn't caught up yet

    (3) Bb Rows
    135 x 5
    225 x 5
    285 x 2

    (4) plate loaded decline hammer chest press
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    405 x 3

    (5) Seated plate loaded hammer Shoulder press
    135 x 5
    225 x 5
    275 x 1
    315 x 1
    365 x 1
    405 x 2
    225 x 10

    (5) Lat Pull Downs
    160 x 3
    190 x 1
    205 x 1
    220 x 1
    235 x 1
    250 x 2
    190 x 8

    (6) Standing hammer row
    225 x 5
    275 x 1
    315 x 1
    365 x 1
    405 x 2
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  17. #5657
    Registered User im2manly's Avatar
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    (1) bench
    45 x 20
    135 x 5
    225 x 5
    295 x 3( all reps paused for five seconds)

    (2) sohp
    135 x 5
    185 x 3
    205 x 5

    (3) Bb Rows
    135 x 5
    225 x 5
    295 x 3

    (4) Lat Pull Downs
    160 x 3
    190 x 3
    220 x 1
    235 x 1
    250 x 3
    190 x 10

    (5) Seated hammer row
    275 x 5
    315 x 2
    415 x 5
    275 x 20

    (6) tricep Pushdowns
    Rack x 10
    Rack x 10
    Rack + 2 additional weight things you add on top x 10

    (7) strict ez bar curl
    95 x 5
    105 x 5
    115 x 2

    Really focused on isolating the bicep
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  18. #5658
    Registered User papi93's Avatar
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    Volume can definitely catch up on one sometimes. Good luck figuring out the benching.
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  19. #5659
    Registered User im2manly's Avatar
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    Bench
    45 x 20
    135 x 10
    225 x 5
    275 x 5

    Sohp
    135 x 5
    155 x 5
    185 x 5

    Bb rows
    135 x 5
    225 x 5
    275 x 5

    Lat pulldown
    170 x 6
    190 x 6
    205 x 6

    Just getting back to it....again
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  20. #5660
    Registered User im2manly's Avatar
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    High bar squares
    45 x 10
    135 x 5
    225 x 5
    275 x 5

    Relatively limited knee pain!

    Deadlifts (conventional)
    135 x 3
    225 x 3
    315 x 3
    365 x 3

    I could tell I haven't deadlifted in a long time
    Back started to spasm. Form was way off. I'll have to relearn the lift. A little knee pain with the 135

    Bulgarian split squats
    BW x 3
    BW x 3
    BW x 3

    This is for therapy purposes. Initially had knee pain on the first set but then went away for the next two

    Barbell goodmorning
    135 x 6
    155 x 6
    185 x 6

    Seated leg curl
    130 x 8
    150 x 8
    170 x 8

    Really want to focus on hams/PC. I think it may help the knee
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  21. #5661
    Registered User papi93's Avatar
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    Great to see you back in it. Hopefully your posterior chain and hamstring work help relieve some knee discomfort.
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  22. #5662
    Registered User im2manly's Avatar
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    Bench
    45 x 20
    135 x 10
    225 x 5
    285 x 5

    Sohp
    135 x 5
    155 x 5
    195 x 5

    Bb rows
    135 x 5
    225 x 5
    285 x 5

    Lat pulldown
    170 x 8
    190 x 8
    205 x 6

    Seated tri extension
    70 x 8
    110 x 8
    140 x 8

    Worked my abs more than anything

    Seated machine curl
    80 x 8
    110 x 8

    Ran out of time
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  23. #5663
    Registered User im2manly's Avatar
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    High bar squats
    45 x 10
    135 x 5
    225 x 5
    285 x 5

    Not awful

    Deadlifts (conventional)
    135 x 3
    225 x 3
    315 x 3
    385 x 3

    What a fall from grace. I really struggled with the 385. Went from repping 585+ to struggling with 385

    Bulgarian split squats
    BW x 4
    BW x 4
    BW x 4

    Barbell goodmorning
    135 x 6
    155 x 6
    195 x 6

    Seated leg curl
    130 x 10
    150 x 10
    170 x 10
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  24. #5664
    Registered User papi93's Avatar
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    I didn't see you mention anything about knee discomfort on the leg workout. That is a positive at least.
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  25. #5665
    Registered User im2manly's Avatar
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    Bench
    45 x 20
    135 x 10
    225 x 5
    275 x 3
    295 x 3

    Sohp
    135 x 5
    165 x 3
    205 x 3

    Bb rows
    135 x 10
    225 x 5
    275 x 3
    295 x 3

    Hammer machine Lat pulldown chin up grip
    225 x 5
    275 x 5
    295 x 3

    Tri pushdowns ss cable curls
    185 x 10 ss 45 x 10
    195 (rack) x 10 ss 55 x 10
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  26. #5666
    Registered User im2manly's Avatar
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    1. Paused high bar squat
    45 x 10
    135 x 5
    225 x ?? X ??

    Knee pain. Even on the 45. I didn't keep track of reps as I am just trying to get back into the movement

    2. Bulgarian split squats
    BW x ?? X ??

    Knee pain and therapy same as above

    3. RDLs
    135 x 5
    225 x 5
    275 x 10

    4. Seated leg curls
    130 x 12
    150 x 12
    170 x 12
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  27. #5667
    Registered User papi93's Avatar
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    Have you ever used any supplements for the knee pain? Glucosamine, etc.?
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  28. #5668
    RIP YGST PapaBurgandy's Avatar
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    Originally Posted by papi93 View Post
    Have you ever used any supplements for the knee pain? Glucosamine, etc.?
    This. As an old bastard, I recommend glucosamine and collagen.
    *MFC Elder Statesmen Cabinet Crew*
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  29. #5669
    Registered User im2manly's Avatar
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    Originally Posted by papi93 View Post
    Have you ever used any supplements for the knee pain? Glucosamine, etc.?
    Pretty sure I tore something. This happened over a year ago. Not sure sups can fix that but it was feeling better before
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  30. #5670
    Moderator Dominik's Avatar
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    Really sucks manly, I hate hearing this. I've totally avoided quad dominant exercises all year and could be in the same boat if I tried. I only train the hams because I'm convinced no lifting for several years and allowing them to get weaker caused the problem.

    Let's face it the average person is half a foot shorter and probably 100lbs lighter so your knee is taking a beating in everyday life. Maybe try wearing one of those knee supports for a month to give the tendons and ligaments a break so you can rehab it again.

    _____________

    Edit: someone broke down in front of me at an intersection yesterday holding up peak hour traffic. Put the hazards and handbrake on, jumped out of the car, channeled my sled pushing days and hoped for the best getting down nice and low. She momentarily had her foot on the brake and had to sharply turn the car 90 degrees which made it a lot harder but I got it going pretty fast. I figured if the knee was toast it'd have popped right there. Didn't really think that one through, just reacted.
    Last edited by Dominik; 11-05-2019 at 06:43 AM.
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