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Looks pretty good for a Rehab session. I better step it up. Thanks for the motivation. ~Trixie~
just the band work stretching and rolling is rehab and prehab stuff. the rest is an additional leg day for this week. new programing started up for me so it's going to be interesting haha
legs(secondary)/abs/calves/rehab/prehab
10 min treadmill warmup
roller work/stretching
seated leg curls 90x10 105x10 105x10 120x10(warmups) 165x10/6 (about 45sec rest each set)
glute kickback machine 6pps x8 8pps x8 9pps x8 10pps x8
leg press 270x6 450x6(feeder set) 630x15/5 (45secs rest between each set)
hip abductor work to the front 70x12 80x12 90x12
standing calf raise 115x10 135x10 155x10 175x10 195x10
standing crunches 25x25/4 (did 10 sec vacuums between sets)
banded walking x20/3
banded tkd knee bends x25/3
roller work and stretching
done for the day. yep 2 leg days in one week, yikes. great day in though with a really good pace and pump. i prefer this to having to do cardio, so this is a nice change of pace. knee is a little tender still and had a back adjustment early this am. back actually feels really good today right now. hips and glutes are pretty tight though.
meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey loaf
16oz sweet potato
meal 5
16oz turkey
1/2 cup sour kraut
bag of broccoli
back/calves/abs/prehab/rehab
10 min treadmill warmup
roller work/stretching
sm bent rows 135x8 185x8 185x8(warmups) 225x8/4
sup mag grip low rows 100x15 140x12 160x11 200x10
db pullovers 65x8 75x8 80x8 85x8
v bar stretch pulldowns 120x8 140x8 160x8
hypers x20/3
seated calf raise 50x10 75x10 100x10 125x10
standing crunches no clue what the weight stack is but i did 3sets of 20
banded walking x20/3
banded tkd knee bends x25/3
roller work and stretching
done for the day. great session in today and kept the belt on all the way up to hypers. back is a little tender but not stiff at all so i am good to go for the most part. we will be changing up our training a smidgeon here now so let the craziness begin. got legs again tomorrow yeah boy.
meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
16oz sweet potato
meal 5
16oz turkey
1/2 cup sour kraut
bag of broccoli
chest/shoulders/rehab/prehab
10 min treadmill warmup
rotator cuff work
machine press ng 80x10 100x10 120x10 140x10 150x10 (these were done super slow and for some reason i felt really weak)
sm low incline press 135x8 185x8 225x8 255x8 ds 275x8ds 225x7ds 135x18
db press 65x12/3 (these were stupid hard)
peck deck flyes ss 90x10ss 105x10ss 105x10ss
stretch pushups ss x12 ss x9 ss x7 (big time failure)
db lats 20x10 25x10 30x10 35x10 (cranked through these with about 20-30sec rest)
reverse peck deck 75x30/4
spider walks 1 x 75secs
done for the day. nothing crazy to note today other than my knee tightening up at random and shooting pain, low back is still tender but i dont make it angry at all yesterday so that's a good thing. i moved some pretty good weight on the incline today and got a great pump. so an overall great day in and out of the gym.
meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz top round steak
8oz baked red potato
large green salad
meal 5
16oz turkey
1/2 cup sour kraut
bag of broccoli
legs/prehab/rehab
10 min treadmill warmup
roller work/stretching
lying leg curls 50x10 60x10 70x10(warmups) 90x10 110x10 110x10 100x6(1)/6 last six sets were forced negs with a 10 sec forced isohold for each set
dead stop leg prss 360x8 450x8 630x8 810x8 900x8
leg extensions ss 105x10ss 90x20ss 75x50ss (last set was to light)
hack squat ss ss180x10 ss270x10 ss360x30 (this was a brutal grinder)
banded walking x20/3
banded clams x20/3
tkd banded knee bends x25/3
roller work and stretching
done for the day. all in all felt pretty good. legs are freaking wrecked big time since i have been babying them for the last few weeks. just have alittle touch of tightness in my jacked knee and a couple pain twinges but no where near what it has been. low back is still on the tender side but not stiff tight or even close to being unbearable. so i should be able to fire up the cardio again this upcoming week and not be uncomfortable as hell haha. gusto is coming down this upcoming weekend so i have to be 100% to break him off and get him ready. i am also happy to be able to have carbs back in at a decient amount since i can actually train with intensity
meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
2 large itillian style steak and cheese sandwiches
1 snickers easter egg
1/2 cup cotton candy ice cream (yep the glycogen tanks should be nice and full)
meal 5
16oz turkey
1/2 cup sour kraut
bag of broccoli
diet is on point but i had to zero out because i havent been able to train. i tweaked my freaking lower back sometime on monday and couldnt stand up tues. i hit the chiro up on tues and got where it was bearable but when i went in to do arms during my warmup it tightened up with every step. so i just did a couple movements and got some blood in, did my rehab stuff stretched and rolled. i decided to take a few days off to make sure it is good before legs this weekend. i had another chiro yesterday and it is decient now but still a little bit tender so today will be another day off unfortunately. i still dropped 2lbs even though i havent been able to train or do freaking cardio at all. my therapist says that since the it bands, hips, hams and stuff are all connected and she made my hammies angry on monday and i stupidly didnt put my belt on. i was setup to jack it up right out the gate. i should have freaking known better because as soon as i left the office, my hams and hips both were tighter than a banjo string and on the brink of cramping. the next session i had she worked my hips, glutes and all the way down to the knee. so now i am all bruised up but much looser haha.
therapy/back/rehab/prehab
therapy work (beat down and hurting)
10 min treadmill warmup
one arm db rows 45x15 65x12 85x10 105x8 115x8 ds130x11ds 95x12ds 75x12 (tweaked lower back a bit, not wearing belt like a dumb ass)
hs iso rows 45x4 70x4 90x8/4
facing away ng pulldowns 100x10 120x10 140x10
db shrugs 50x10 65x10 80x10
banded hypers x20/2
banded walking x20/3
tkd banded knee bands x25/3
roller work
done for the day. got a little tweak in the lower back and it tightened up pretty good on me. the banded hypers probably didnt help it out to much haha. back to the chiro for art and adjustments i go. i iced and salon paa it up which helped but it needs to be opened back up again. as for my knee therapy, it was brutal as usual. the it band and thigh were smooth after treatment last week and come back in and it is all nasty and crunchy again. all the tendons and stuff were super tight and had to be worked over pretty hard. one hip was out of alignment also but we figure that is from the lower back pulling one side down but it got adjusted and fixed anyway. that is probably what made my back tweak a bit. lots of bs injuries creaping up on me for some reason this year.
meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
8oz steak and 8oz chicken
1 1/4 cup of basmatti rice
meal 5
16oz turkey
1/2 cup sour kraut
bag of broccoli
that stupid challenge set on the db bench press absolutely wrecked the rest of the workout man. supposed to be a pre pump warmup ish kind of thing and i guess it completely burned me out lol. those 3/4 reps with constant tension put a hurting on the chest for sure
chest/delts/prehab/rehab/cardio
10 min treadmill warmup
roller work
banded walking x20/3
banded clams x20/3
tkd banded knee bends x25/3
db press 25x8 45x8 60x8 80x8 100x8 ds80x23ds 60x9
incline bb press 135x8 165x8 195x8 215x8
bb bench press 165x8 195x8 215x7 185x8
incline cable flyes 35x15 40x15 40x15
reverse peck deck flyes 75x15 90x15/3 these were dead stops
db lats 20x8 25x8/3
bb front raise 30x12 40x12 50x12
15 min stepmill intervals (2min slow 1min fast)
done for the day. i felt really really weak pressing for some reason today. got a good pump and everything but the strength def was way way down. the flat bench just straight up sucked ass and it felt like the bench was crooked as hell. that threw me way off on top of no strength. got in and got it done in about an hour and 20 mins though.
meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz lean ground beef
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut
they were very small pieces gusto that's why i had extra cookies and marshmellows. i am actually dropping weight faster than i want to. i prob should have skipped this cheat to keep the metabolism slow but i need the surplus to try to heal up what the torture lady is breaking up
they were very small pieces gusto that's why i had extra cookies and marshmellows. i am actually dropping weight faster than i want to. i prob should have skipped this cheat to keep the metabolism slow but i need the surplus to try to heal up what the torture lady is breaking up
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