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Wow long time no post. Seems as 2019 has me off my game. Still going "extra medium" as the kids like to say. Knee is feeling better every day. No complaints. Here has been the last bit....

12/30/18 Sunday BW = 171.6
Bench 5x185, 4x205, 5x205, 5x205, 5x205.
Pull 6, 6, 6
Leg raise 15, 15, 15

1/3/19 Thursday BW =
Bench 5x185, 5x205, 5x215, 3x220, 3x215, 5x205, 8x185.

1/4/19 Friday BW = 171.2
Box Squat 10x135, 10x185, 10x225, 10x245, 1x225.
Deadlift 10x185, 10x205, 10x205.

1/6/18 Sunday BW=
Bench 5x185, 5x205, 5x205, 5x205
Leg raise 3x12
Pull up 8, 8, 8

1/9/19 Wednesday BW= 171.4
B-ball 1.0 hour

1/10/19 Thursday BW = 171.4
Bench 5x185, 5x205, 5x215, 5x205, 10x185
Pull 10, 10, 10.
Leg raise 15, 15, 15.

1/11/19 Friday BW = 171.2
Kettlebell swings 20x20, 30x20, 40x20, 45x20
Leg raises 15, 15, 15.
Deadlift 5x225, 5x225, 5x225.

1/12/19 Saturday BW = 171.2
Rowing machine 30 mins 6198 meters

1/16/19 Wednesday BW =173.2
B-ball 1.0 hour

1/17/19 Thursday BW = 171.0
Bench 3x185, 5x205, 4x215, 3x215, 5x205, 10x185.
Dumbbell OHP 8x50, 8x50, 6x50
Leg raise 1x15

1/19/19 Sunday BW = 173.8
Kettlebell swing 3x20x50
Deadlift 5x185, 6x225, 6x225, 8x225.
Leg raise 15,

1/23/18 Wednesday BW=171.4
B-ball 1.0 hour

1/25/19 Friday BW= 173.2
Bench 5x135, 5x185, 6x205, 6x205, 6x205, 6x205, 6x205.
Leg raise 18, 18, 18.
Chin up 3, 3, 3.

1/26/19 Saturday BW = 173.2
Kettlebell swing 3x20x50
Deadlift 5x185, 6x225, 6x235, 6x245, 6x245.

1/27/19 Sunday BW = 173.2
Rowing machine 30min 5717 meters
Leg raise 3x18

1/30/19 Wednesday BW = 172.2
B-ball 1.0 hour

1/31/19 Thursday BW= 171.0
Bench 5x185, 5x205, 4x215, 5x215, 5x205, 10x185.

2/1/19 Friday BW=172.0
Kettlebell swing 3x20x50
Deadlift 5x135, 5x205, 5x255, 5x255
Leg raise 20,

2/2/18 Saturday BW = 171.6
Rowing machine 30min 6050 meters

2/3/19 Sunday BW = 171.8
Bench 5x185, 5x205, 5x205, 5x205, 5x205, 5x205.
Row 8x80, 8x80.

2/7/19 Thursday BW = 172.8
Bench 3x185, 1x225, 1x245, 0x250
Pull up 6,
Leg raise 20,

2/8/19 Friday BW = 172.6
Kettlebell swing 20x50, 20x50, 20x50.
Leg press 12x270, 12x270, 12x270.
Leg raise1x 20

2/14/19 Thursday BW = 172.6
Bench 5x185, 8x185, 8x185, 8x185.
Leg raise 25, 25, 25
Cable row 20x35, 20x35, 20x35.

2/15/19 Friday BW = 173.6
BSS 5x30, 6x30, 6x30, 6x30
Pull up 5, 5, 5, 5, 5.
Box Squat 3x3x225

2/16/19 Saturday = 173.4
Life cycle 35 mins 5 miles
Leg raise 25, 25, 25.

12/2/18 Sunday BW=169.8
Bench 3x185, 5x205, 5x205, 1x225, 4x205.
Pull up 5, 5, 5, 5
Ab roll out 5, 5,     
Leg raises 10, 10, 10.

12/6/18 Thursday BW =
Dumbbell bench 12x75, 9x75,
Fat grips bench close grip 10x135, 10x165, 10x165, 10x165.
Pull up 4x6

12/7/18 Friday BW= 170.6
Rowing machine 45mins 8700 meters

12/8/18 Saturday BW = ?
Rowing machine 45mins 9480 meters

12/9/18 Sunday BW =
Bench 3x185, 2x225, 1x235, 1x240, 1x245, 2x225, 4x205, 3x205.
Pull 6, 6
Leg raise 10, 12,

12/14/18 Friday BW=172.6
Bench 5x185, 5x205, 4x205, 5x205, 7x 195.
Pull 7, 7, 7
Leg raise 12, 12, 12.

12/15/18 Saturday BW =
Rowing machine 30 min 6324 meters

12/16/18 Sunday BW = 170.0
Bench (fat gripz) 8x185, 4x205, 8x185, 8x185.
Pull up 8, 8, 8
Leg raise 15, 15, 15

12/20/18 Thursday BW =169.8
Bench 5x185, 5x205, 5x215, 5x205, 2x205 (Paused) 5x205.
Ohp 3x8x95
Pull 3x5

12/21/18 Friday BW = 170.0
Squat 5x135, 10x135, 10x135, 10x135
Deadlift 10x135, 10x135, 10x135, 10x135
Leg raise 12, 12, 12, 12

Finally got in a leg workout after giving my knee a good long recovery period. Went nice and light but I can still feel it in my lags today. Should get back into playing basketball after the new year. With any luck I will be back to 100%.

^^^^ For sure.
 Rows need to come back. Been a little limited on time lately.

11/2/18 Friday BW = 173.2
Rowing machine 25 mins 4200 meter

11/3/18 Saturday BW = 172.2
Rowing machine 45mins 8500 meters

11/5/18 Monday BW = 171.8
B-ball 1.0

11/7/18 Wednesday BW = 172.4
B-ball 1.0 hour

11/8/18 Thursday BW = 173.2
Bench 3x185, 4x205,  5x195, 6x195, 6x195.
Pull up 9, 7,
Dip 20, 20,

My knee has been tender for the last few weeks on and off. Wednesday it got worse. My knees have been solid all along so this is new. Deadlifts and squats will be out of the rotation for a while. Probably a good opportunity to get more core work in.

10/3/18 Wednesday BW =?
B-ball 1.0 hour

10/5/18 Friday BW = 170.8
Deadlift 5x185, 6x235, 6x235, 6x235, 6x235.

10/6/18 Saturday BW = 171.8
Bike 1 hour 1 min 15.0 miles level 29

10/7/18 Sunday BW = 170.4
Bench 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
Pull 8, 8,  8
Dip 20, 20, 20

10/10/18 Thursday BW = 171.8       
Bench 3x185, 2x205, 2x225, 4x205, 3x205, 5x185, 5x185.
Pull up 8, 10,  8
Dip 20, 20,  20.

10/12/18 Friday BW = 171.4
Squat 5x135, 5x185, 5x205, 5x205, 5x205.

10/13/18 Saturday BW = 172.2     
Squat 3x185, 3x205, 3x225, 1x245, 2x225, 3x205.
Deadlift 5x185, 5x235, 5x235     
Decline abs +15. 25, 25

10/17/18 Wednesday BW=173.2
B-ball 1.0 hour

10/18/18 Thursday BW =?
Squat 3x185, 3x225, 3x225, 7x205, 7x205

squat and deadlift are starting to feel good again. That is some progress!

8/19/18 Sunday BW = 169.0
Incline press 8x135, 8x145, 7x145, 7x145.
Chin up 10, 8 , 8.
Dumbbell fly 3x12x25     
Barbell shrug 3x10x135.

8/24/18 Friday BW=169.6
Squat 3x185, 5x185, 5x205, 5x205, 7x205.

8/25/18 Saturday BW = 169.0
Bench 5x185, 4x205, 4x205, 4x205, 9x185
Pull up 8, 8, 8, 5.

8/26/18 Sunday BW = 169.4
Box squat 5x185, 6x225, 5x245, 5x245.
Ab workout p90x style

8/30/18 Thursday BW = 169.8   
Bench 5x185, 5x205, 5x205, 3x205, 5x185, 12x155.
Chin up. 8, 5, 7
Dumbell fly 12x30,  12x30, 12x30

8/31/18 Saturday BW = 170.8
Box squat 5x185, 5x225, 5x245, 4x275,
Deadlift 6x225,  6x245, 5x255, 3x255.

9/5/18 Wednesday BW=168.6
B-ball 1.0 hour

9/6/18 Thursday BW=169.4
Deadlift 6x225, 6x245, 6x255, 6x255, 5x255.   
Squat 2x185, 2x225, 2x225

9/7/18 Friday BW=170.4
Bench 5x185, 4x205, 3x205, 7x185,
Pull up. 10, 3, 5, 3
Dip. 20, 20.

9/8/18 Saturday BW=170.4
P90x abs
Bike 30 mins 5.05 miles

still working at it. deadlift has been feeling solid lately and the biking meant I wasn't completely out of gas for b-ball!

7/15/18 Sunday BW =168.4
Front squat 5x135, 5x155,  5x165, 5x175, 5x165.
Ohp 7x95, 7x95, 7x95

7/19/18 Thursday BW = 168.8
Bench 5x185, 6x185, 6x185, 5x185, 17x135.
Dumbbell incline 6x55, 6x50, 8x50.
Shrugs 10x135, 10x135, 10x135.
Pull 5, 5,
Dip 15,

7/20/18 Friday BW=170.0
Deadlift 5x185, 6x235, 6x235, 6x235.
Squat 5x135, 5x185, 5x185, 5x185,

7/21/18 Saturday  BW=168.8
Bike 40 min  8.78  miles

7/22/18 Sunday BW=?
OHP 3x10x95
row 3x10x70
incline dumbbell 6x50, 8x50, 8x55
dumbbell fly 12x20, 12x25, 12x25

7/26/18 Thursday BW=168.0
Squat 5x185, 5x205, 5x205, 3x225, 1x245.
Deadlift 5x185, 6x235, 3x255, 3x255.

Somehow I seem to be losing muscle and gaining fat. Feeling skinny fat and feeling good!

6/20/18 Wednesday BW = 169.6
B-ball 1.5 hours

6/21/18 Thursday BW = 169.4
Front squat 5x145, 5x155, 5x155,
Deadlift 6x225, 6x225, 5x245

6/22/18 Friday BW=170.4
Bench 3x185, 4x200, 4x200, 7x185
Db Incline 10x 55, 8x55.
Row 10x75, 8x75.
Barbell shrug 10x135, 8x135.

6/23/18 Saturday BW = 170.0
Run 30 min 3.22 miles

Minimal progress but still feeling good. Tried to deadlift 295 at the end of last Thursdays w/o and could not budge it.

^^^^^^ Still holding it down whilst representing.

6/10/18 Sunday BW=?
Ohp 8x105, 6x105, 7x105, 5x105.
Incline db 6x55, 8x55, 7x55
Row 8x75, 8x75, 8x75
Barbell shrug 8x135, 8x135.

6/13/18 Wednesday BW=?
B-ball 1.0 hour

6/14/18 Thursday BW = 170.2       
Front squat 4x5x155
Paused squat 1 x225
DB  lunge  6x55, 6x55, 6x55.

6/15/18 Friday BW=170.4
Bench 3x185, 4x200, 3x200, 3x200, 5x185.

Front squats feel good. especially with almost no weight. Back squats have been off for some time now, so it is time for a front squat reboot.