quick couple day updated:

Legs on friday

Lunges

bar 8

95 X 12

135 X 8

135 X 8

135 X 8

135 X 8

135 X 5

Squats

95 X 12

135 X 5

185 X 4

225 X 8

275 X 5

315 X 4 at this point my back starts to feel odd, really pisses me off think it is the lower degeneration acting up

365 X 2

225 X 6

This next set proves that squats must work a different variation of the the quads and hams ratio or something went to the sled next and hit basically my normal sets even after the above work.

started @ 400 and went up to 1210 in 90# increment hitting 4~6 reps at each weight,

Evening

Leg extensions machine stack to failure (this seemed hard on knees)

Leg Curls 3 sets to failure about 3/4 stack didn;t look at number (this was also new to me)

tried calves but my right ankle is just screwed from them springs still, take a bunch of time each morning to just stand on it, so calves were just a single set of machine raises to failure and that was due to the pain not the muscle

Saturday Chest

AM

Flat Bench

Bar X 8

95 X 4

135 X 6

185 X 5

225 X 3

275 X 4

315 X 3

365 X 4

315 X 8 Feet off floor

295 X 8 Feet off floor

275 X 9 feet off Floor

225 X 15

225 X 12

Cable Flys

40 X 16

40 X 15

40 X 13

PM

Chest incline

bar X 3

135 X 10

225 X 3

275 X 3

315 X 5

315 X 3

225 X 13

Flat DB flys

85 X 6

85 X 6

85 X 6

85 X 4 and they dropped to the chest at lock out, ouch