Knee felt sore after my last workout so I decided to skip squats. Also the last time I have access to heavy weights for two weeks so I added some volume to my workout.

Bench 5x6 230

RDL 3x8 215

Kroc row 2x10 110

DB curl 2x10 25

So I am 6 days into my 14 day stay in the middle of nowhere. As I said before the gym options here are very limited. DBs up to 55lbs a few weight machines and some cardio machines. I have been just winging it on these workouts as I'm not really sure the best way to go about this.

8/7/12

3x8 OH db neutral grip press @ 45

3x10 machine rows

3x10 db flys @ 30

2x10 db curl @ 25

3x10 db flys @ 30

8/8/12

4 rounds of

20 squats

20 push ups

20 lateral hops

rest 1 minute between rounds.

I have no idea if this is a good way to set this workout up but I was dying at the end.

8/9/12

3x8 Bulgarian split squat @ 30

2x10 incline db fly @ 30

3x10 high incline db press @ 55

3x10 DB RDL/shrug combo @ 55

2x10 machine curls

Can't wait to get back home and be able to use a real gym again.

Still just making stuff up in this crappy gym I have to work with. One way or another though this was a pretty tough work out.

3x8 DB Bulgarian split squats @ 40

3x5 DB OH press @ 55 these were pretty tough

3x10 DB RDL/Shrug combo @ 55 my traps were on fire doing this after the press

2x10 machine rows

2x10 rope pull downs

2x10 machine curls

My gunz is swole right now. Tomorrow I will probably try to do a pathetic amount of burpees or something.

Skipped the burpees yesterday because I am a wuss. Split squats felt way to easy which is weird because last week they felt hard with less weight so I must be getting used to the movement. I still feel weird using machines. Only five days till I return to civilization.

3x8 DB Bulgarian split squats @ 45

3x12 DB high incline press @ 55 shoulders were dieing on these

3x10 machine rows

3x10 DB fly @ 30

2x10 machine curls

Last work out in this crappy gym then home for two weeks. I have one more night here so I might go mess around in the gym tomorrow but probably not.

4x5 DB Bulgarian split squats @ 55

4x5 DB OH press @ 55

3x8 Machine rows

Knee still feels a tiny bit off especially when I am not warmed up. Not really much pain anymore though so hopefully can get some good squats and DL in next week. Also the place I am staying is just basically a work camp for oil workers. The hotel/camp I am staying at has 24hr all you can eat food that is pretty good. Would not be at all surprised if I gained some weight in the last two weeks.

Back to the normal gym. Squats felt like they tweaked the knee a bit if my form wasn't perfect but felt fine when I my form was good. Was not really sure where to set the weight so just sort of guessed. Think I guessed a bit high on squats and bench and a bit low on DL. I am going to post my warm up sets in case any one sees anything I should change or if they are curious.

Squat

2 x 10 x air

1 x 5 x 135

1 x 5 x 185

1 x 5 x 225

1 x 3 x 255

3 x 5 x 275

Bench

1 x 5 x bar

1 x 5 x 135

1 x 5 x 175

1 x 3 x 205

2 x 5 x 245

1 x 5 x 225

DL

1 x 5 x 135

1 x 5 x 225

1 x 5 x 275

1 x 2 x 315

3 x 2 x 335 all but the last one double OH

Pull ups

1 x 10

Good work out today. Knee still feels slightly off but not to bad and not really affecting any of my lifts at this point as long as I make sure my squat form is good and I am warmed up. Might try and get a knee sleeve.

Squats

3x5 285

Press

3x5 125

Hang power clean from mid thigh

1x3 135

1x2 155

2x2 165

2x2 175

2x2 155

Pull ups

3x5 bw I made sure I was completely dead hang and my chest touched the bar and these were so much harder.

So mad right now. Only made it to 225 on my squat warm ups before I had to shut them down due to knee pain. I am having some mobility issues on my right leg also and it is tough to tell if the knee is causing mobility issues or if its the other way around. Going to work on mobility and not squat for awhile. If that doesn't fix it I guess I will go to the ortho.

Bench

1x4 @ 250

1x3 @ 250

1x10 @ 195

Pull ups

2x8 bw

1x4 bw+25

terrible workout and only three left till I have to go work for two weeks in the bush again

Pretty decent work out knee felt OK not great. I took chas advice from the LC thread and started foam rolling and voodoo flossing. I also bought a couple of knee sleeves because why not. Going to keep working on all that as well as really focusing on hip mobility.

Squats

3x5 245

Bench

3x6 235

DL

3x2 355

Took squats easy. Bench I knew 3x5 at 250 was not happening so I just did this.

Got sick on Wednesday and got in a work out on Friday. Now I am back at the crappy gym with 55lb dbs and machines for two weeks. Knee is feeling still slightly tweaked. Have continued with the foam rolling and voodoo flossing but I need to be more consistent with it. Also have been working on couch stretch and some other stretching. After my two weeks here I have a trip out of town and then back to the normal routine. The plan is to just work on what I can till then and hopefully come back good to go in a month starting conservatively.

8/31

Squats 3x5 135 just to see how it felt and it did not feel real good

OH press

1x5 125

1x5 130

1x5 135

1x10 95

Pull ups 3x8

9/2 bro work out for sure

Seated OH db press

3x5 50

1x10 35

Machine rows 3x8

Chest press machine 3x8

Hammer curls 2x10 30 1x20 15

Another bro work out in the crappy gym. Did some legs and the knee felt fine. Split squats have never really bothered it not sure why. DB rdl felt so lol light it was stupid. Need to learn db swings or something.

DB Bulgarian split squats 3x5 @ 55s

DB lunges 3x8 @ 55s

DB RDL 3x12 @ 55s

Chest press machine 3x8

High incline db press 3x10 @ 55s

Machine rows 3x8

DB curlz 2x10 @ 20s

I feel kinda dumb working out like this.

Knee felt good today. Tried some db 1 arm swings not sure about my form and no streaming video here to watch form videos so didn't do much with these. All benches were taken when I got to the gym so did lunges instead of split squats.

DB lunges 3x10 @ 55s

DB goblet squats 2x20 @ 55

DB seated OH press w/ no back support 3x6 @ 55s

Lat pull downs 3x10

Chest press machine 2x12

DB curls 2x10

Felt kinda like cardio

Back in town and I hit up the gym. Got one more work out then I am out of town for one week and then hopefully I can sustain some progress for awhile. Tried out push press and front squats today. Really liked both and front squats did not bother my knee so I may stick with them for a bit while I keep working on flexibility and mobility.

Front squats 3x5 @ 135 light obv but felt good

Push press 5x2 @ 145

DL 3x3 @ 315

Easy day today. Out of town for a week then hopefully I can finally get into a good routine for nutrition and the gym. Weighed in at 227 today. I would like to get that down to 215 or so at some point. Did front squats again and my knee felt good so I think I will stick with them when I get back.

Front squats 3x5 @ 155

Bench 2x5 @ 235 1x10 @ 185

Pull ups 5x5

First day back. Started the weights light and just going to try for sustained progress for awhile. Feels good to finally be able to get back on a normal routine.

Front squats 3x5 @ 155

Push press 5x2 @ 135

Pull ups 3x5 bw+20