Here is my work out log. Am I doing things right?

[beerbikesnbeaver]

First I do avoid certain exercises. I am prior military and have both knees blown out, as well as metal plates in one leg. So I have to avoid squats and other exercises if I want to keep walking. Any advice would be welcome.
Here is my work out logs. Numbers are from last week, dealing with injured tri

I do 60 crunches after every gym visit. hour cardio on sat and sun. also do a heavy/ speed bag(boxing) cardio twice during the week.

All weights for bench and curl do not include the bar weight. So would have to add 45 to bench and 15 to curl

Monday..Chest
Bench 220/14 rep...230/12 rep...250/9 rep...270/4 rep
Bench(negitives) 360...380...410
Incline bench 200/14..230/ 10....270/6
dumbbell fly 45/15..45/13...50/11
Dips weighted. 0/19..25/13..45/8..45/5
cross over(start arms out parallel ground bring down to groin area) 5/13...6/9,,,5/9
Machine fly 170/16...190/11..200/9

Tuesday legs
Machine leg press...350/14...370/11...390/8...405/6
seated calf raise...125/15...135/12...140/10...150/7
Leg extension machine...130/15...140/12..155/9
leg curls machine..105/15...120/10...130/7
3 way calf raise(in,out,center) ..20/15...25/12...30/10
Hip Abduction/adduction...150/15...160/12...170/10

Wednesday back
Low row 13/14...14/10...15/8...16/5
low row negitives(pull to chest and hold as long as I can) 16...17...18...19
bent dumbell row..60/14...65/12...70/8
pull up...15...12...8...6
machine pull down...130/15...150/10...160/6
a couple cross over back work outs(varies)

Thursday shoulders
Military press 180/14...190/12...200/10...210/7
dumbell front pull up rows...35/14...40/10...45/6
dumbel front side back raise/fly(all 3 exercises)..15/15....20/10...20/10
shrugs...50/13...50/10...55/8
reverse fly machine...95/14...105/11...115/8
lateral raise machine...80/14...90/12...100/10
smith shrugs...135/15...160/9...180/5
Military press machine...135/15...145/10...155/8

Friday arm (Bi morning, tri night)
Morning bi
preature curl...45/14...50/11...55/8..60/7
hammer curl...35/14...40/11...45/8
curl iso...35/15...40/14...45/10
curl in/out...20/12...25/8...30/5
cross over curl...5/15...5/12...6/5
machine curl...60/14...65/12...70/9
night tri
close hand bench...190/15...200/12...230/9..250/5
tricep pull down(cross over)...10/15....11/12...12/8...13/7
dips weighted...0/14...25/10...45/7...45/4
skull crushers...30/15...35/12...40/9
cross over extension.....8/15....9/14...10/12...11/10
machine extension...85/12...95/10...105/8

[beerbikesnbeaver]

Also when my numbers get high I up the weight to try keeping them at 12/10/8 reps

[uhit]

Looks fine to me. Similar to the split i did before I tried HIT training out, which really caused (still does) DOMS all the time so I had to just limit the workouts to 3x a week.

[beerbikesnbeaver]

Thanks had no idea about DOMS had to look it up. I switch to a circuit work out and lower weights ever 2-3 months. usually with a 7 day break in between. Again thanks a good thing for me to keep an eye on.

[uhit]

Thanks had no idea about DOMS had to look it up. I switch to a circuit work out and lower weights ever 2-3 months. usually with a 7 day break in between. Again thanks a good thing for me to keep an eye on.

Yeah that's smart to do. Have a small deload week (a break or lower weight) every few months or so to let that body recover from the beasting you do in the gym

[Buster Brown]

Good routine but at that level of volume you will need to throw a maintenance period in for a few weeks cutting back the volume for a bit. I would consider breaking your arm day up a bit, maybe training chest with two bicep exercises and back with two bicep exercises and chest with two tricep exercises and shoulders with two exercises. Try it for a change.....or not.

[beerbikesnbeaver]

I basically have been doing this cycle for 12 weeks now. Minus the two weeks I dropped weight and turned this same cycle into a circuit. I am going to finish up this last 2 weeks of this cycle. Then I am going to try your suggestion Buster Brown. Thank you for your input

[beerbikesnbeaver]

Good routine but at that level of volume you will need to throw a maintenance period in for a few weeks cutting back the volume for a bit. I would consider breaking your arm day up a bit, maybe training chest with two bicep exercises and back with two bicep exercises and chest with two tricep exercises and shoulders with two exercises. Try it for a change.....or not.

Buster Brown. don't know how to do this to make sure you will notice this post. I have tried your suggestion this week. With my current work out it takes about 70 minutes. I put 100% in and leave it all in the gym. Driving home is usually hard for me, you know that DAMN heavy steering wheel and all. It takes about 2 hours before I am functional after my work outs. Long story short I have nothing left to put tris and bis into these work outs. So what exercises do you think I should pull from those days to put the tris and bis in. Thank you for your help. You rock

[Buster Brown]

Buster Brown. don't know how to do this to make sure you will notice this post. I have tried your suggestion this week. With my current work out it takes about 70 minutes. I put 100% in and leave it all in the gym. Driving home is usually hard for me, you know that DAMN heavy steering wheel and all. It takes about 2 hours before I am functional after my work outs. Long story short I have nothing left to put tris and bis into these work outs. So what exercises do you think I should pull from those days to put the tris and bis in. Thank you for your help. You rock

You could loose the machine flyes and crossovers on chest day. On shoulder day you could loose one shrug exercise and milt press at the end. Some of what you are doing is redundant. That should free up some time and energy.

[beerbikesnbeaver]

ok. Thank you very much.