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Legs

15 min warm up track walk

Leg press
3 plates per side x 30
3 plates per x 20
5 plates per side x 15
7 plates per side x 10
4 plates x 15

Barbell back squat
225x5
225x5
275x5 (tweaked something in my left knee here)
225x5 seated pause (ok knee feels ok)
315x5 (nope knees a bit off)

(5 min walking testing knee)

Hammy Leg curls
120x12x5 sets

Leg extensions
150x15x5 sets (can feel it in knee but doesn't really hurt)

Back extensions
BWx15
45lb plate x10 drop set bw x failure x 2 sets
BWxfailure

Stiff legged DB deads
105lb dbs x 5 x 4 sets. I did one shrug after every rep.

Seated calf raises
110lbs x failure x 5 sets

Abs
4 sets hanging leg raises
4 sets decline crunches

30 min Incline walk

Really leaning up last few days. I think knee is fine but will see later. Pain was right in the knee cap but wasn't debilitating.
 
Legs

15 min warm up track walk

Leg press
3 plates per side x 30
3 plates per x 20
5 plates per side x 15
7 plates per side x 10
4 plates x 15

Barbell back squat
225x5
225x5
275x5 (tweaked something in my left knee here)
225x5 seated pause (ok knee feels ok)
315x5 (nope knees a bit off)

(5 min walking testing knee)

Hammy Leg curls
120x12x5 sets

Leg extensions
150x15x5 sets (can feel it in knee but doesn't really hurt)

Back extensions
BWx15
45lb plate x10 drop set bw x failure x 2 sets
BWxfailure

Stiff legged DB deads
105lb dbs x 5 x 4 sets. I did one shrug after every rep.

Seated calf raises
110lbs x failure x 5 sets

Abs
4 sets hanging leg raises
4 sets decline crunches

30 min Incline walk

Really leaning up last few days. I think knee is fine but will see later. Pain was right in the knee cap but wasn't debilitating.
@Ir0nMike leg press on point and to failure you doing it
but be careful with the knee, ice it if issues
 
24 hrs fasted workout

Chest
Incline DB press 15°
65x10
65x10
85x8
90x6
90x5

Incline Bench
135x12
185x5
205x3 drop set 135 x failure
205 x 3 drop set 135 x failure

Incline flys
55 x 10 x 4 sets

High pully flys
27.5 x 15 - 20 x 4 sets

DB pullovers perpendicular to bench (drop ass at peak stretch)
95x8x4 sets (fuckin feels good)

DB Flat bench press
85x8
85x6
85x6

Pec Dec
120 x failure x 3 sets

Sled pushes
8 runs with 300 lbs by 100' (no easier than last time, nearly puked, bit quicker recovery inbetween runs)

15 min walk

Did a couple ab things but nothing noteworthy should have just skipped it.
 
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