Hi comrades, a few months passed and I improved my workout, while in the past 2 weeks I wasn’t as consistent as I would’ve liked I think I’m still doing good. I have yet to implement squats and the other ones cause I strained my knees too much, one of the reasons I removed the leg press; I heard its because of having flat feet?
leg curl 55kg / leg extension 3x8
leg press 3x8 30kg
lat pulldown 3x8 40kg
shoulderpress 3x8 30kg
chestpress 3x8 25kg / inclinepress 3x8 25kg
dumbell row curl 3x8 10kg
dumbell row triceps exercise (no idea how its named) 3x8 15kg
biceps curl barbell 20kg 3x8 / skull crushers 3x8 10kg
~~middle chest 5x8 12.5kg ~~smith machine
mid row 3x8 35kg
The new gym I’m going at has different machines so I had to remove/replace some of the exercises. The lat pulldown one is especially harder now cause the machine is made for giants; and the shoulder press works at a different angle. It’s cheaper and closer to me here, though
Doing heavy squats and deadlifts when you have a knee issue is not rehab friendly. A 5x5 routine is focused on heavier weight lower rep. That’s the opposite of technical lift training which should be lighter and focused on good form.
It’s outdated because it’s focused on using barbells with technical compound movement lifts of heavy lower rep range. It’s very strength focused, not hypertrophy. OP is in a good rep range for hypertrophy.
If OP hasn’t reached a plateau, it’s okay not to squat or deadlift. Targeting multiple muscle groups at once is a strength thing.