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Yesteday-P.M. Cardio
21 min. 7.22 miles

Not sure what to call it, but its a little warm-up then sprint for 2 min, back down 2 min, then sprint......for 20 min. I guess it's sorta like H.I.I.T.



Sunday--Gym

Back

B.B. Rows
9,10,10,10 x 275

T-Bar Rows
8,10,7,6, x 180

Hammer pull down
15,14,14,12 x 270

Wide grip Pull down
17,15,15, x 150

Bi's

Curl Machine
13,7, x 170
8,7, x 155

D.B. Curls
12,10, x 40

Good training session today, had some good energy, felt better then yesterdays session. Also did bi's today to get them out of the way. Feel like doing an all out leg blast tomorow, but I know once I get to the gym it does'nt ever seem to happen.

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Yesterday P.M. Cardio

24 min 8.27 miles


Monday--Gym

Quads

squat
7,9, x 295 f'n done--explain below

Hack squats
6,8,9, x 410

Leg press
24 x 540
17,12,11, x 630
21 x 450

Leg extensions
14,12,13, x 220

Hams
seated leg curl
10,9,10,10 x 220

Calfs
Seated Calf
13,14,12,12, x 210


Well I'll probably catch crap for this, but I'm done squatting. No problem w/ hack asg. in fact sometimes I mistakenly bottom out. No problems w/ leg press going knees to chest. But almost every f'n time I squat, weather it's box or going just below parallel, my f'n knee hurts. Then it's sore for 2-3 days after. I've tried everything short of wrapping them up, just feel at this time they are not worth it. If I do it will just be light weight high reps. Other then that had a great work-out.

I think that you have been doing this long enough to know what your body can take and what it can't. If you say your going to lay off squats for awhile it might be the best.....I'm sure you will figure something out and get back at em asap....Good luck

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O.k. I'm a little calmer now, back from sea world..again. It just sorta bums me out. I was going through my log and noticed to much machine work a couple days ago so I was slowly adding more free weight stuff.

it's just wierd that I have no problems on hack,leg extensions, leg press, even that weird free form squat thingamijig. Anyway I'm done whining for now

Try a wide stance as it'll take some of the stress off your knees. Another option is to put on some knee sleeves just for some extra support. My right knee hurts pretty bad as well. It flairs up everytime I'm driving in my car for a long distance. It kills when I do push presses too.

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I was a little pissed when I wrote it, I guess I should'nt give up on them even if I have to go light.

Cardio--day
26 min 8.68 miles

bike H.I.

Wed--Gym

Chest
Smith Mach flat
10,9,6 x 270
10 x 230
Decline hammer
15,14,12,9 x 270

Shoulders
D,B, Press
15,18,18 x 70
hammer press
10,10, x 180

Back

Hammer Lateral pull
15,15,11,12 x 270
wide grip pulldown
15,14,12, x 195

Tri's
rope pull down
20,14,14,12,12 x 130

Well knew I was going to have a long work day so I went to the gym at 1:30 am. sorta just winging it. Really had alot of energy considering the time.

added P.m. Cardio
28 min 8.67 miles
bike H.I.

Cardio--Day

27 min 8.46 miles

Bike Reg. cardio

Sat--Gym

Bi's

Drag Curls
13,14,15 x 125
Curl Mach
13,10,9 x 130

Quads

Hack Squat
8,7,8,5 x 450
Free Form squat thing
11,10,10, x 540
Leg Extention
14,16,17,18, x 205

Hams

Leg Curl
13,11,10,10 x 155

Well felt like a crappy work-out at the gym, but looks better on paper. Must of slept F'ed up cause i woke up with a really sore neck on left side.
Also did Smith Mach squats only 2 sets of 230 just to test out knee, went ASG no problem. I'm thinking it must be the angle that I'm coming must be stressing my knee when I do reg squats. Who knows.

P.M. Cardio

34 min 11.23 miles bike
Regular cardio


Really wasnt planning on going this long, but it got dark in my garage and the display on bike isnt lit and didnt want to stop to soon. Oh well