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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07-12-2019, 04:07 AM #5641
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07-12-2019, 12:08 PM #5642
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07-12-2019, 01:25 PM #5643
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07-13-2019, 08:56 AM #5644
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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07-14-2019, 01:29 PM #5645
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07-14-2019, 01:42 PM #5646
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07-15-2019, 10:15 AM #5647
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07-15-2019, 10:55 AM #5648
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-
07-23-2019, 06:28 PM #5649
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07-24-2019, 06:25 AM #5650
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07-24-2019, 06:24 PM #5651
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07-25-2019, 04:10 AM #5652
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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07-29-2019, 01:13 PM #5653
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08-13-2019, 04:14 AM #5654
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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08-15-2019, 04:05 AM #5655
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08-16-2019, 04:11 AM #5656
(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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08-21-2019, 04:12 AM #5657
(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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08-21-2019, 11:49 AM #5658
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09-16-2019, 04:07 AM #5659
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09-17-2019, 04:13 AM #5660
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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09-20-2019, 11:20 AM #5661
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09-30-2019, 04:35 AM #5662
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10-03-2019, 04:14 AM #5663
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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10-13-2019, 12:34 PM #5664
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10-28-2019, 04:04 AM #5665
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10-30-2019, 04:02 AM #5666
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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10-31-2019, 12:15 PM #5667
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10-31-2019, 12:30 PM #5668
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11-01-2019, 07:22 PM #5669
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11-01-2019, 09:31 PM #5670
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 05:43 AM.
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