Thu 4/7
Usual rolling and stretches

Db bench- 45x5 65x5 75x5x4 1x4 (2:00-3:30)

10 rounds x5 90s rest-
Ohp 105x5x8 2x4
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +30x12x3 1x11
Ez curl +30x12x2 1x10 1x9

4 rounds x8 60s rest-
Tricep pushdown 110x8x4
Db curl 25sx8x4

Sat 4/9
Usual rolling and stretches

Deadlift- 135x5x2 225x3 245x5 280x3 315x5
Squat- 45x5 135x5 185x3 225x3 255x2 275x1 225x5x2

Went to this new gym that my gf signed up for a few months back. The only reason she signed up was because of the sick deal they were having- no $ down, $10/month and you can bring one guest anytime.

Anyway, the bars were a bit thicker than I'm used to and I was sweating a ton because it's been super humid the last two days, so conditions weren't optimal. That said, I feel ok about 315x5, I'll probably move up for my next 5/3/1 cycle.

Played some bball after as a compromise since she didn't want to stick around anymore waiting for me to lift but was willing to shoot around for a bit...and almost beat me in around the world.

Mon 4/10
Usual rolling and stretches

One armed machine row- 45x10 90x5 115x5 135x5x5 (1:15-2:00)

10 rounds x5 90s rest-
Incline db bench 70x5x9 1x4
Cable row 160x5x10

3 rounds x12 60s rest-
Ez lte +30x12x3
Ez curl +30x12x3

3 rounds x8 60s rest-
Tricep pushdown 120x8x3
Db curl 30sx8x1 2x7

Tue 4/11
Usual rolling and stretches + bike 5:00

Squat- 45x5x2 135x5 195x5 225x3 250x9
Rdl- 95x5 155x3 215x5x4 1x3 (90s)
Leg extension- 140x12x4 1x10 (60s)
Leg curl- 110x12x3 1x10 1x8 (60s)

Week 3 295 1RM for squats, meh, definitely left a couple in the tank. Might move up to 300 1RM next cycle, we'll see.

Played golf this morning, shot 76 (39-37). I hit 14/18 off the tee (fairway or green on par3s) and 13 gir...with 39 putts, lol. I had my irons fitted the other day and they bent them like 1-2 degrees more upright. This was my first time on the course with them and there's probably some placebo effect, but from tee to green it's the best I've hit it in at least a decade (holy **** I'm old). Sweet.

Wed 4/13
Usual rolling and stretches

Db bench- 45x5x2 65x5 75x5x5 (2:00-4:00)

10 rounds x5 90s rest-
Ohp 105x5x7 3x4
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +30x12x2 1x11 1x10
Ez curl +30x12x2 1x10 1x9

4 rounds x8 60s rest-
Tricep 120x8x3 1x7
Db curl 27.5sx8x3 1x7

Sat 4/16
Usual rolling and stretches + bike 5:00

Deadlift- 135x5x2 225x5 275x3 305x3 325x2
Squat- 45x5 135x3x2 185x3 225x3x3
Leg curl- 110x12x2 1x10 1x8 (60s)
Leg extension- 140x12 1x6 (60s)

Deadlifts felt fine, then for whatever reason my left knee started feeling like ****.

Sun 4/17
Usual rolling and stretches

One armed machine row- 45x10 90x5 115x3 135x5x5 (2:00-2:45)

10 rounds x5 90s rest-
Incline db bench 70x5x8 2x4
Cable row 160x5x10

4 rounds x12 60s rest-
Ez lte +30x12x1 3x10
Ez curl +30x12x3 1x10

4 rounds x8 60s rest-
Tricep pushdown 120x8x4
Db curl 27.5sx8x4

Wed 4/20
Usual rolling and stretches

Db bench- 50x5x2 70x3 80x5x2 2x3 (2:30-4:00)

10 rounds x5 90s rest-
Ohp 105x5x10
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +30x12x3 1x10
Ez curl +30x12x3 1x11

4 rounds x8 60s rest-
Tricep pushdown 130x8x2 2x7
Db curl 27.5sx8x4

Abs 2 rounds 90s rest-
Rkc 32 30
L/R 35 30
Sb crunches 25 15

After lifting 3 out of 4 days, playing bball after every lift and then playing golf once in between, my knee really started hurting when I played golf again on Monday. I know, lol athleticism in golf, but my left knee was really preventing me from taking a normal swing with anything over a wedge. Gonna take at least a few more days off from lifting legs and playing bball, hopefully ice, ibuprofen and rest will get it back to normal soon.

Fri 4/22
Usual rolling and stretches

One arm row- 45x10 90x5 115x5 135x5x3

10 rounds x5 90s rest-
Incline db bench 70x5x9 1x3
Cable row 170x5x10

3 rounds x12 60s rest-
Ez lte +30x12x1 1x11 1x10
Ez curl +30x12x2 1x10

3 rounds x8 60s rest-
Tricep pushdown 130x8x2 1x7
Db curl 27.5sx8x3

Was in a rush.

Sun 4/24
Usual rolling and stretches

Db bench- 45x5x2 70x3 80x5x3 (2:00-4:00)

10 rounds x5 90s rest-
Ohp 110x5x10
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +30x12x4
Ez curl +30x12x4

4 rounds x8 60s rest-
Tricep pushdown 130x8x4
Db curl 27.5sx8x4

Quite pleased (as well as surprised) with the 80x5x3 and 110x5x10 for bench and ohp. I felt relatively strong today, probably because of some late night ice cream last night.

Tue 4/26
Usual rolling and stretches

One arm row- 45x10 90x5 115x3 140x5x3

10 rounds x5 90s rest-
Incline db bench 70x5x10
Cable row 170x5x10

4 rounds x12 60s rest-
Ez lte +30x12x4
Ez curl +30x12x4

4 rounds x8 60s rest-
Tricep pushdown 130x8x4
Db curl 27.5sx8x4

Abs 3 rounds 90s rest-
Rkc 34 30
L/R 35 30
Sb crunches 25 15

I went to the driving range yesterday and didn't feel any discomfort in my knee, it's the first time in the last week I've done anything remotely active besides lifting upper body. I tried some air squats today to see if I was ready do get back to legs but there was still some soreness, thankfully way less than last week.

Thu 4/28
Usual rolling and stretches + row 500m 1:52

Squat- 45x5x2 135x5x2 185x3 185x5x5
Rdl- 45x5 135x5x5
Leg extension- 110x12x4 (60s)
Leg curl- 80x12x4 (60s)

Abs 2 rounds 90s rest-
Rkc 35 30
L/R 35 35
Sb crunches 20 20

I decided to give legs a try today after taking it easy for a while. My knee felt fine for the most part, on some squat reps it felt a little unstable/uncomfortable but not really painful. Gonna keep doing light weights until I'm fully confident in it.

Oh also, a trainer at my gym randomly came up to me today while I was doing RDLs and complemented me on my form while also saying that "a lot of people would consider that light weight, but you're really disciplined with your form"...uhh thanks, bro? Anyway, I told him that I had injured my knee recently and was just easing my way back into lifting legs. He asked if I had ever used my complimentary session that you get for signing up at 24hr fitness, which I had not, so he offered to give me one and said he could give me some good exercises/stretches to do to help my knee recover.

Basically he's just looking for new clients and offering free sessions to try and hook people into signing up for personal training, even though I told him I wouldn't be getting any. So yea, I have a session with him on Saturday, hopefully it won't be completely useless.

Sat 4/30
Usual rolling and stretches

Db bench- 50x5x2 75x3 85x4x1 3x3 (3:00-5:00)

10 rounds x5 90s rest-
Ohp 115x5x5 4x4 1x3
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +35x12x2 2x10
Ez curl +35x12x2 2x10

4 rounds x8 60s rest-
Tricep pushdown 140x8x2 2x6
Db curl 30sx8x2 2x7

Did my assessment with the trainer today, nothing too insightful, but it was useful. He told me that I had a lot of tightness in my left quad which could lead to the pain in my knee and gave me some stretches for it. He also said that some of my imbalances could be from golf and/or sitting at my desk for long periods of time with bad posture.

Also did a body fat test and it said I was at 16%, seems reasonable I guess, never had one done before. Then did measurements- neck 16.5, chest 40, biceps 15, forearm 13.5, waist 33, hip 40.5, upper thigh 23.5, calf 15.

Tue 5/3
Usual rolling and stretches

One arm row- 45x10 90x5 135x3 145x5x3 (2:15-2:30)

10 rounds x5 90s rest-
Incline db bench 75x5x9 1x3
Cable row 170x5x10

4 rounds x12 60s rest-
Ez lte +35x12x3 1x10
Ez curl +35x12x2 1x10 1x8

4 rounds x12 60s rest-
Tricep pushdown 110x12x3 1x10
Db curl 22.5sx12x2 1x10 1x8

I was able to get my hands on weight heavier than 30lbs last week, the heaviest free weight I have are 30s, and was able to do incline bench and flat bench with them. I think I maxed at 50s maybe 55s. **** they felt heavy on 3x8. Idk how you get 70s even tho I can flat bench 165 3x8 without much of an issue.

And I'd have to imagine you could go heavier on the Db curls if you wanted.

I think for the incline some of it depends on how much of an incline you're at. I have it closer to flat bench than sitting upright which should make it easier to do heavier weights. I haven't done flat bench with a bar in forever, no idea what I could put up right now. Maybe I'll give it try soon.

I do lighter for the curls because I'm trying to do them slowly and really squeezing the muscle instead of just cruising thru. I also do curls with the ez bar right before the db curls so that definitely makes them tougher too.

Thu 5/5
Usual rolling and stretches + row 500m 1:52

Deadlift- 135x5x2 225x5 275x3x2 1x5
Squat- 45x5x2 135x5x2 185x3x2 225x3x3
Leg curl- 90x12x4 (60s)
Leg extension- 120x12x4 (60s)

Abs 3 rounds 90s rest-
Rkc 35 29 30
L/R 35 35 30
Sb crunches 25 20 15

My left knee felt fine for deadlifts, no pain or discomfort. I felt it on a few reps of squats, but only with just the bar. It kinda feels like something is moving or shifting that shouldn't be. I widened my stance and made sure my knees were going way out and I think that felt more stable. I'm gonna ice when I get home and take some ibuprofen.

Fri 5/6
Usual stretches but forgot to foam roll, back felt a little funky

Db bench- 55x5x2 75x3 85 x 5 4 3 3 (2:45-5:00)

10 rounds x5 90s rest-
Ohp 115x5x8 2x4
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +35x12x3 1x10
Ez curl +35x12x3 1x9

4 rounds x12 60s rest-
Tricep pushdown 110x12x3 1x10
Db curl 22.5sx12x4

Abs 3 rounds 90s rest-
Rkc 37 26 25
L/R 35 30 25
Sb crunches 25 20 15

Mr Wilson, please respond to my message

Sun 5/8
Usual rolling and stretches + row 500m 1:46

Squat- 45x5x2 135x5x2 185x5x3 225x3x2 185x3
Rdl- 45x5 135x5 185x5x5 (90s)
Leg extension- 125x12x4 (60s)
Leg curl- 95x12x4 (60s)

Abs 3 rounds 90s rest-
Rkc 30 27 25
L/R 35 35 30
Sb crunches 25 15 15

My knee still isn't close to 100%, not sure what to do about it. Still only feel it on squats.

Tue 5/10
Usual rolling and stretches

One arm row- 45x10 90x5 135x3 150x5x3 (2:00-3:00)

10 rounds x5 90s rest-
Incline db bench 75x5x8 2x4
Cable row 180x5x10

4 rounds x12 60s rest-
Ez lte +35x12x4
Ez curl +35x12x3 1x11

4 rounds x12 60s rest-
Tricep pushdown 110x12x4
Db curl 25sx12x3 1x10

Abs 3 rounds 90s rest-
Rkc 42 32 30
L/R 35 35 30
Sb crunches 25 20 15

I played golf with the gf this afternoon before lifting, shot an 82 (38-44). I was hitting it decently on the front and putting well, then for some unknown reason I started coming over the top a bunch with my drives and just pull hooked most of them low and left. Need to hit the range this week to fix it.

Thu 5/12
Usual rolling and stretches + row 500m 1:45

Deadlift- 135x5x2 225x3 275x3 305x1 325x1 340x1 355x1
Squat- 45x5x2 135x5x2 185x3x2 225x3 185x5
Leg extension- 130x12x4 (60s)
Leg curl- 100x12x4 (60s)

Abs 2 rounds 90s rest-
Rkc 34 34
L/R 40 35
Sb crunches 25 15

Deadlifts felt great, easily had at least another 10lbs in the tank. Squats are still awkward. Not only the knee issue, but I can't align my upper body and arms when getting under the bar so I think my shoulders, torso and lower body are not square.

Fri 5/13
Usual rolling and stretches

Db bench- 55x5x2 75x3 85 x 4 3 2 (3:30-4:45) 65 x 10 6

10 rounds x5 90s rest-
Ohp 115x5x5 4x4 1x3
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +35x12x2 2x10
Ez curl +35x12x2 2x10

4 rounds x12 60s rest-
Tricep pushdown 120x12x1 2x10 1x9
Db curl 25sx12x2 2x10

Woke up this morning with a sore throat, could be the reason for today's subpar performance.

Sun 5/15
Usual rolling and stretches + row 500m 1:42

Squat- 45x5x2 135x5x2 185x3 225x3x4 1x5
Rdl- 45x5 135x5 185x5x5 (90s)
Leg extension- 135x12x4 (60s)
Leg curl- 105x12x4 (60s)

Abs 3 rounds 90s rest-
Rkc 38 32 29
L/R 40 35 35
Sb crunches 25 20 15

Bike- @7 2.65mi (10:00)

Everything besides squats are getting easier on my knee. Squats still meh. Since I'm not getting any cardio from bball I'm gonna start adding a short bike or row session when I have time.