Shoulder press - 2X8 95, 115
Lat pulls - 3X8 130, 150, 160
Hammer strength rows - Upper - 2X8 225
Hammer strength rows - Lower - 2X8 135
Hack Squats - 1X5 135
Leg extensions - 3 Drop sets of 8, 10, 12 @ 100, 80, 60
Leg Curls - 1X8 80
Face pulls - 3X8 50, 70, 90
Serratus press ups
Dip shrugs

I wanted to try shoulder press because doing it with just the bar had no immediate bad effect. So I did some really light sets that I didn't have to strain with. And it still feels good. I cut the rowing short because I started to feel my shoulder. And I can't do pull ups because of it. But it feels just as good as it did before I went into the gym.

My right knee felt stiff after the last time that I did squats. I twisted it a little the next day and it popped and relieved the pressure. So...I did that several times throughout the day until it started to become painful and more stiff. It swelled a little also. Since I quit popping it, it's feeling better. Hack squats didn't feel very good, but leg curls hurt like hell, hence the single sets. It's getting better. I had my best form ever doing that squat workout right before my knee started bothering me, so I think it was a bogus thing. Hopefully. I think I'll be back to normal by the end of the week...or at least able to do heavy squats.

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