Tried squatting w/ just the bar a couple times, but knee was way too tender, so have to lay off the heavy squats a bit.
OHP
160x1x2
160x1
Damn… stuck at 160 for the third time.
Flat Knee Raises
3x20
Chindown
225x1x2.5, second was really grinding
225x2x1.5
Off 2 days rest, but only 6 hours sleep
Squats
2x50xbw
Going easy to test out the knee… feeling fine.
Bench
195x1x4
195x1x3
135x1x5
booooo
Fatman pulls
1x6
Flat knee raises
2x20
1x21
Squats
220x1x2
275x1x5
225x1x5
235x1x5
Wanted to test out the knee… was feeling tender after 275, so I dropped it back down.
OHP
145x1x4
145x4x3
Chin downs
230x3x1.5
grinding em out
Flat knee raise
21,2o,21
Really grunting at the end
Squats
245x1x5
260x1x5
275x1x5
Knee is still a bit weak. Felt fine during the squats, but a little achy after. Two days rest coming up, though
Bench
195x1x4
185x1x4
195x1x2
Man, I just can’t hit 195 for 15
Pulldown
195x2x2.5
195x1x1.5
Squat, high bar
275x3x5
Knee held up fine, but it’s pretty sore now… No gym on Thurs or Friday, So I’ll have to decide if I want to DL Wed PM.
OHP
150x3x5
Chin Downs
235x3x1.5
PR!
Flat Knee Raises
3x21
Also a PR, but I don’t really count abs.
Conditioning on Thanksgiving
Alternating between steps and a hill
1/2 mile job
3x30 sprints
3x40
3x50
Walking off the very last step at the end of my conditioning, my knee got a jolt of discomfort.
Knee also felt testy at the end of 1/4 mile warm up run… I should have listened to it.
Squat
275x1x2
I felt the knee go on the second… Going to have to lay off squats for a while, I guess.
Bench
195x1x5
195x2x5
damn, missed it… deload next time.
Pulldown
200x3x2.5
Flat knee raise
21x2, 1x22
Staying off the knee.
Not as hungry as a result of no squatting
OHP
155x5x3
Chin down
240x3x1.5
PR!
Bench
175x1x5
175x2x6
Pulldown
205x3x2.5
knee raise
22,21,22
Knee is aching
OHP
160x5x2,1,2,1,1
Knee even hurts after OHP
Chin-downs
245x3x1.5
PR!
Last Time
Bench
175x2x6
x1x5
175 because I was missing a 5 on the right side
Pulldown
210x3x1.5
Grinded em out
Flat knee raise
3x22
Today
Rack was full so I benched
Bench
180x3x5
use clips on last set for extra weight
Chindown
250x1x.75, couldn’t get it
Chin Up
within about 4-5 inches of doing my first chin up ever
Chindown
250x1x.60
Flat knee raise
2x22, 1x23
I have defined hip flexors now, which I find kind of funny.
Military Press (rack was booked up so didn’t OHP)
160x5 varying sets x 2,1,2,2,3
hurt my damn knee just powercleaning the bar as a warm-up
Pull down
215x3x1.5
Flat knee raises
23,22,23
Bench
185x3x5
Stuck to a pretty strict powerlifting form w/ the bar hitting the bottom of the rib cage and the feet further back. My left chest got worked a lot more, but I was grinding them out more than expected, which is good.
Chinups
2 different bar, only got about 80% up
I did manage 1 w/ 5 lbs assistance on the machine and cheating a little by straightening legs
Flat knee Raises
3x23, really grunting at the end
OHP
160x5x3
PR! Finally!
Pulldowns
215x3x1.5
slow, strict form
Decline dumbell bench
40x1x8
60x1x8
70x1x5
Bench
190x3x5
Once again, working on more of a power form. Felt it less in the shoulders, but my left side seemed to be
lagging, whereas before it always seemed stronger
Alternated through these w/ 1 min. rest
Assisted Chin-ups
0x1x1.5
5x1x1.5
2.5x1.1.5
the 0 was actually 10lbs on the pad (it’s minimum 10lb assistance), then I tried 5, then 7.5. I’m cheating a little bit by straightening my legs against the pads at my sticking point.
Flat Knee Raises
2x23, 1x24
Alternating Front Dumbbell raises
12x1x8
20x2x8
First time doing this.
OHP
165x3x3,1,1 - I kind of lost it coming down on this last one… ended up dropping a bit fast and bouncing it off the rack.
155x1x3
Pulldown
220x3x1.5
Dips
100 assistance x1x8 (fast)
422 tempo for these
115 assistance x 7
125 assistance x 6
130 assistANCE x 5
I need to drop the weight and go slower
Forearm extensions
curl bar, short bar x 10 each on top
curl barx short bar x 15 each on bottom
Bench
195x1x5,4,3
Incline Dumbbell Flys
20,25,30,35 x 8
Tricep Extension, palms up
3 sets of 8, 1 set of crap
Not sure about the weight because it wasn’t marked. I’m guessing around 55
Chindown
250x1x1.5
2 sets of 1 eccentric chin
Flat knee raise
24, crap, 24
Plenty of sleep this time around, but I guess I’m not eating enough. I felt fine going in, but by the 2nd set of flys, felt exhausted.
Finally made it bAck in the gym after some severe food poisoning… ended up about 2 weeks off.
OHP
155x3x3, pushed a few
145x2x3
body weight squats
2x25, slow… trying out the knee
pull down has no bar, so independent hands… new movement for me
195x2x1.5
Tried glute ham raise, but not strong enough, so instead:
leg curls
1x8x80,90,100
sissel ball leg curls
2 x 8
flat knee raises
25,24,25
Squat
bodyweight x 3 x 25
Bench
185 x 2 x 5
185 x 1 x 3
Sissel ball leg curls
4 x 7
Flat knee raises
3x25, grunting hard
Chin down w/ independent hands
pretty ugly… like 205 x 1 x 1.5… my left arm is really weak.
Squat
bodyweight x 40,25,25
Bench
185 x 1 x 5
185 x 1 x 4
165 x 1 x 5
Pull down
200 x 1 x 1.5
220 x 2 x 1.5
Rotating DB front raise
20x 1 x 5,6,7,8
Flat knee raise
2 x 25, 1 x 26
Off of 6 hours sleep each of the last two nights