Knowles' Workout Journal

[Knowles]

Front Squats:
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3

Bench Press:
185 x 5
185 x 5
185 x 5

Deadlift:
135 x 5 x 2
185 x 5
225 x 3
275 x 1
315 x 5

Rows from Floor:
195 x 5
195 x 5
195 x 5

Barbell Hip Thrusts:
215 x 8
215 x 8
215 x 8

Notes: Workout went pretty easily. It's no longer 100+ degrees outside at night so I didn't feel quite as beat up during the workout.

[Knowles]

Bodyweight: 180lbs

Squats:
275 x 5
275 x 5
275 x 5

Chinups:
+70 x 3
+70 x 3
+70 x 3
+70 x 3
+70 x 3

Lying Triceps Extensions:
85 x 8
85 x 8
85 x 8

Dumbbell Curls:
37.5 x 11
37.5 x 10
37.5 x 10

Notes: Had some ART done and I'm gonna lay off the OH work until my shoulder is better. I'm also thinking about doing some intermittent fasting.

[Knowles]

Bodyweight: 181lbs

Squats:
280 x 5
280 x 5
280 x 5

Chinups: (58 Total Reps)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 8

Notes: Felt weird to be out of the gym in under an hour.

[Patrick]

Nice workouts! Does your shoulder injury mess with your shoulder?

[Knowles]

Bodyweight: 182lbs

Front Squats:
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

Bench Press:
190 x 5
190 x 5
190 x 5

Deadlift:
135 x 5 x 2
185 x 5
225 x 3
275 x 2
325 x 5

Rows from Floor:
195 x 5
195 x 5
195 x 5

Barbell Hip Thrusts:
225 x 8
225 x 8
225 x 8

Notes: I had a really bad headache last night and pushed my Wednesday workout to this evening. I hate doing my Wednesday workouts in the gym for many reasons. 1) The benches are way too low to the ground, so I get no leg drive when I bench press. 2) They have those abominable 12-sided plates so it is impossible to maintain a consistent start position on my deadlifts. 3) Because of the plates I have to do all of my deadlift and row reps touch-and-go style instead of deloading like I prefer. 4) People stare at me like I'm growing a third arm when I do the hip thrusts.

[Knowles]

Nice workouts! Does your shoulder injury mess with your shoulder?

This current shoulder problem is completely unrelated to my previous shoulder surgery. I just have a minor sprain in my right shoulder that I'm getting regular massage and ART for. In the meantime I'm avoiding heavy overhead pressing because that's what aggravates it the most.

[Knowles]

Bodyweight: 181lbs

Squats:
285 x 5
285 x 5
285 x 5
315 x 1
335 x 1
345 x 1

Chinups:
BW x 10
BW x 10
+45 x 4
+45 x 4
+45 x 4
+45 x 4

Step-ups:
BW x 10
BW x 10
BW x 10

Notes: Squats felt decent.

[Knowles]

Front Squats:
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3

Deadlift:
135 x 5 x 2
185 x 5
225 x 3
275 x 2
335 x 5
365 x 1
385 x 1

Barbell Hip Thrusts:
235 x 8
235 x 8
315 x 5

[Knowles]

Bodyweight: 179lbs

Squats:
290 x 5
290 x 5
290 x 5
315 x 2
345 x 1

Power Cleans:
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
155 x 2
155 x 2

Dumbbell Curls:
37.5 x 10
37.5 x 10
37.5 x 8

Cable Pushdowns:
50 x 10
57.5 x 10
65 x 10

Notes: Doing power cleans since I think chinups are aggravating my shoulder issue. I didn't realize I'd be so weak on them. Form was breaking down on the 155 sets.

[Knowles]

Checking for butt wink in one of my warmup sets