Tweetyesterday

legs/cardio

seated leg curls 6ests x20 x15 x12/4 (numbers were wore off the stack but it was heavy as shit)
db stiff leg deads 50x10 60x10 70x10 80x10 90x10 100x10
lying leg curls 50x15 70x15 90x15 100x15
abductors 6sets x10
adductors 6sets x10 4sets with the stack
one leg leg extensions 25x10 30x10 40x10 50x10 60x10 70x10
one leg leg press 45x10 90x12 135x12 180x12 225x12 270x12 (nailed the goal)
goblet squats 50x10 60x10 70x10 80x10
25min treadmill

done for the day. so after a little consulting as i laid out yesterday, we are pulling back on the legs a bit and focusing on finer details and gains in the upper body. me being me though i am going to still push on the hams and glutes because their is no such thing as hams that are to big and detailed. so i will put a little more focus on those on leg days and hit single leg movements a little more often. pretty good session today and it was only me and one other dude in the gym yesterday. so i ran the pace i wanted to and used what i wanted. so that was pretty bad ass. moved pretty good weight and felt pretty damn good. got a hell of pump also. the treadmill post training was a challenge i know i was walking like their was something wrong with me. so much blood in the legs made it interesting to say the least. all in all a really good day in the books.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

back/cardio

oa supp pulldowns 30x15 40x15 50x10 60x10 70x10 80x8 90x8 100x8
hs iso row ng 45x8 90x8 135x8 180x8 225x8 270x8 135x8 90x8
nautilus pullovers 90x10 135x10/3
hs yates rows 160x10 175x10 190x10 205x10
hs fixed pulldowns 100x10 115x10 130x10 145x10
25min stepmill lss (post)

done for the day. so i forgot to note that i am doing 10sec poses between sets on every set. so for everything other than pull downs i am doing lat spreads and for pull downs i am doing rear double biceps poses. if you want to make you pump even more nasty and bring a little extra pain. this is the way to do it. it fills up with blood so much faster it is insane. i dont think i am losing any strength at all doing this but i can def tell i have a better mind muscle connection and it actually feels better as the sets go on. i am also going to be adding in some flex lewis lat stretches starting next week. i am not adding it in this week because i only added the posing in last week. i dont want to destroy myself to bad and mess with recovery. i have really good flexibility but every lit bit helps. today was a good strong day with no issues at all. i was going to do some lower back touch ups and some abs but i got to talking to a young guy that is in one of my old units. he was telling me about all the changes and upgrades and i cooled down and ran out of time. still a really good session in the books

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

chest/delts/cardio

hs fixed chest press 100x15 115x15 130x12 145x10 160x8 175x8 190x8 205x8 220x8 235x8
hs incline press 45x15 70x12 90x8/4
incline db press w/iso ss 50x10ss 60x10ss 70x10ss 80x10ss
incline db pro flys ss ss20x10/2 ss25x10 ss30x10
peck deck flys 70x10 85x10 100x10 115x10
reverse peck deck flys 40x15 55x15 70x15 85x15 100x10 115x10
bb upright rows 20x15 30x15 40x15 50x15 60x15 70x15
db lats 10x12 15x12 20x12 25x12

done for the day. felt a bit run down today and just waiting to get sick from the crud my kid brought home from high school. still got a pretty good session in and strength was pretty good. i should note that i am running a lot hotter than usual and a bit fatigued so i am figuring that the sickness is coming. other than that, everything else held up really good. i even ramped up the cardio level a notch. hopefully i can head this shit off with sweating and vit c and stuff. good day in the books. tomorrow will be an off day because i have a graston session sched.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

legs/cardio

seated leg curls 6sets x20
db stiff leg deads 3/4 50x8 60x8 70x8 80x8 90x8 100x8
standing ol leg curls 10x10 20x10 30x10 40x10
adductors ss 6sets x10ss
abductors ss ss 6sets x10
one leg leg press 45x12 90x12 135x12 180x12 225x12 270x12
hacks 90x12 180x12 270x12 360x12
25min treadmill

done for the day. another leaving with deer legs day in the books. i think the 10sec poses between sets squeezing the hell out of them is what is doing it. the pump from doing that is just plain painful and insane. actually makes me shake pretty good after the first couple of rounds. reps went up a little bit and strength still held out pretty good also. the leg press was a serious kick in the nuts to be so light but it is getting the job done. all in all a pretty good day in the books. it is going to suck going into a deload and detox after next week but it should prime me back up to gaining again though. going to be on the road for high school playoffs this weekend so i will probably be crippled going into training hext week. probably going to put in some serious active recovery this weekend too

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

back/cardio

activation movements 3sets
one arm sup pulldowns 30x15 40x15 50x12 60x10 70x8 85x8 100x8/2
hs yates rows 160x8 175x8 190x8 205x8 220x8 170x10
hs dante stretch pulldowns 45x10 70x10 90x10/2
hs low row 45x8 90x8 135x8 180x8
nautilus pullovers 45x10 90x10 135x10/2
hs fixed pulldowns 115x10 130x10 145x10 160x10
25min stepmill lss (post)

done for the day. not the strongest day in the books but still pretty good. did move up a little bit on a couple things but def saw a small decrease but the pump was still nasty and brutal the entire time. the posing in between sets makes a huge difference. i think its either my internal clock from the time change or the loss of a shit load of sleep from my son's playoff game at the end of last week. if my sleep sched gets jacked up one day, i am messed up for weeks trying to get back on track. sucks getting old but since around 35 or so, it has always been like that. if i am not in bed by 830 or 9, i am all screwed up. most likely what the issue was though. all in all a good session and still feeling pretty damn good.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

chest/delts/cardio

semi incline machine press 100x15 115x15 130x12 145x10 160x8 175x8 190x8 205x8
flat db press w/iso 50x10ss 60x10ss 70x10ss 80x10ss
flat db fly ss ss15x10 ss20x10 ss25x10 ss30x10
incline db hex press ss 30x10ss 40x10ss 50x10ss 60x8ss
incline db pro fly ss ss20x10 ss25x10 ss30x10/2
machine flys 70x10 85x10 100x10 115x10
reverse peck deck flys 55x10 70x10 85x10 100x10 115x10/2
db lats 10x10 15x10 20x10 25x10 30x10 25x10
ng db press 30x10 55x10 65x10
25min stepmill lss (post)

done for the day. got a pretty nasty good session in today. felt good felt strong and got a hell of a good pump going. kept rest time to 45-60sec between sets so i was really surprised at how heavy i was able to go. again posing 10sec between each set. so the muscles were nasty full and pumped to a painful level. back is pretty damn sore and that's not a complaint that's a notation. all in all a great day in the books.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

legs/cardio

seated leg curls 75x15 90x15 105x12 120x10 135x10 150x10 165x10 180x10
db stiff leg deads 3/4 50x8 60x8 70x8 80x8 90x8 100x8
lying leg curls (5sec contract) 40x10 60x10 80x10 100x10
abductors 80x10 100x10 120x10 140x10 160x10 180x10
one leg leg extensions 25x12 30x12 40x12 50x12 60x12 70x12
one leg leg press 45x8 90x8 135x8 180x8 225x8 270x12 315x12
pend squats 90x10 180x10 270x10 360x10
25min treadmill lss

done for the day. went to see a couple clients yesterday at a different gym and train there. epically huge freaking mistake. this was the longest most brutal leg day i have had in forever. i literally had to wait on every piece of equipment and i even planned on being flexible. no dice. all the damn machines were taken. so i was heated the entire time. i did move up in weights and got as good of a pump as possible. hams got wrecked because other than lying curls that's the only things i didnt have to wait on. so i would say an ok session and even though legs arent a priority at all they are still moving in a good direction. i did flip out on the dude on the pend squat machine for spending more time on posing and on his phone. he tried to explain to me that he was working on his pump and mind muscle connection to which i counter yeah that's great but you were on your phone for literally 8 mins between rounds so that isht helping at all. and yes i timed it and showed him i timed it and pointed out that both his connestion pump and being warm were completely gone. he didnt like that to much and moved oh at which point it took me those exact 8mins to do 4 sets.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

back/cardio

activation exercises 2 rounds
machine rows 2sets 15 reps 4sets 10reps
wide grip pull downs 4 sets 10reps
upper lat cable pullovers 4sets 10 reps
trap bar rows 4sets 10reps
db shrugs 4sets 10reps
db hammers 4 sets 10reps
bb curls 4sets 10reps
wrist curls 4sets 20reps each way
low back machine 4sets 10 reps
machine crunches 4sets 10reps
30min treadmill

done for the day. so i have been deloading/detoxing for the last week and this week. so i didnt log anything at all last week. i will log this week so everyone can see what i have going on. i have been doing 30min walks in the am or post workout and only training 3 days pet week. it is a pull push legs split. i am cleaning out my guts, liver, joints etc... after a very long session that i pushed pretty hard to the end and then went another 6 weeks to rebound out. trying to get digestion back to as good as possible and heal up all the organs and stuff. feeling pretty good for the most part getting some good sleep and naps in daily. cut protein way way back for this detox but carbs stayed pretty high. also hitting apple cider vinegar with every meal instead of my normal 2x per day. cut supps back down to maint also.

supps right now
200 test c
200 primo

meal 1 (5ius slin)
2 whole eggs
1 scoop medipure ds
4oz sirloin
1 english muffin
1 apple or banana
2 cups spinach
meal 2
4oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)
1 scoop medipure ds
60g cor
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
4oz turkey or chicken
200g jasmine rice
45g kids cereal
meal 5
1 serving metauure ds
200g jasmine rice
asparagus
meal 6
4oz chicken or turkey
200g jasmine rice

Tweetyesterday

back

activation movements x2
one arm supp pulldowns 30x15 40x15 60x4 70x4 85x4 100x8/3 60x10(5sec hold)
one arm ng hs rows 90x8 135x8 180x8 225x8 115x10 (5sec hold)
hs dante stretch pulldowns 45x8 70x8 90x8/2
hs low rows 45x8 90x8 135x8/2

done for the day. so i only got one session in last week because i got sick as shit. i started my blast up on monday trained and felt off. got on cardio and my heart rate jumped up to 170 after about 2 mins and i was like wtf? i had noticed it was getting quite a bit high while training but didnt think anything of it. after getting done i had a head ach and a bit of sore throat with a little cough. so i was like fuck, i am going to go down hard. yep, went down hard for about 4-5 days so i called the week a wash. i missed meals and slept a shit load which i never do. i made it to the other side though and the wife and kid got hit much harder than i did.
anyway got in and felt pretty good. strength was down a little bit but sit i came off a 2 wk deload into an illness so i didnt expect a whole hell of a lot. did get a pretty good session in though but i did cut volume way down and did push past failure at all. dont want to wreck myself right out of the gate. so far everything feels pretty damn good. fired the blast up and the layout for nationals next year is in place and planned out.

supps right now
900 test c
800 eq
300 npp
4iu gh pre
12.5 aroma eod
5iu slin meal 1 10iu slin pre meal and 10iu slin post meal
25mcg t3
30mg np thyroid
10mg cialis

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

chest/celts/abs/cardio

hs incline 45x15 70x15 90x4 115x4 135x8 135x7 135x6 90x10(5sec holds)
incline db press 25x15 40x12 55x10 70x8 85x8 60x10
machine fly 85x10/4 (5sec contractions) i was failing around 8 with full range
machine press 100x10 115x10 130x10 145x10
dante rear delt rows 75x12/4
db lats 10x10 15x10 20x10 25x10
incline db y raise 10x10 15x10/3
db front raise 10x10 15x10 20x10 25x10
standing rope crunches 70x15/4
25 min stepmill lss

done for the day. pretty good session today but a tad bit on the weak side. so not so happy with the strength aspect of it but damn if the pump wasnt rocking. i am back at the strength curve dropping off after my first movement again. so i will have to build the endurance back up with my strength. crazy how fast that it falls off when you pull back to heal up a bit. joints held up really well and heart rate is much better today. all in all a good session.

meal 1 (5ius log)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

back

activation exercises 2 rounds
sup grip chest supp rows 45x15 90x15 135x8/4 45x10(5sec contractions)
one arm sup grip pulldowns 35x15 42.5x15 50x4 60x4 70x8/4 50x10(5sec contractions)
incline db seal rows 25x8 35x8 45x8 55x8
db pullovers 50x10 55x10 60x10 65x10
trac machine pulldowns 100x8 120x8 140x8 160x8
pro grip chest supp machine row 135x8 150x8 165x8 180x8

done for the day. not to bad of a session at all today. i do need to note that my triceps are stupid sore from arm day on sat. i dont know what the hell i did to them but they are crippled sore. so i had to be very easy to make sure i didnt tear them up any more and yes when you go into a stretch on back work you can tear your triceps just like your biceps. anyway good strong session with an excellent pump. i had intended on knocking cardio out post workout but the manager wanted to chat me up about so new stuff they are looking to bring in so i ran out of time. all in all a damn good session in the books with no complaint other than the nasty sore tris haha.

meal 1 (5ius log)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

back/cardio

arsenal sup grip row 45x15 90x15 135x8 145x8 170x8 70x10(5sec squeeze)
arsenal pull downs ng 45x15 70x15 90x8 115x8/3 70x10(4sec squeeze)
incline db seal rows 25x10 35x10 45x10 55x10 65x10
db pullovers 50x10 60x10 70x10 80x10
oa machine rows ng ss 100x8ss 120x8ss 140x8ss 160x8ss
trac machine pulldowns ss ss100x8 ss120x8 ss140x8 ss160x8
hypers x15/2
20 min elipttical machine

done for the day. been mia on here for a couple weeks. hurt my knee pretty good so i have been messed up and barely training. spent most of my time rehabbing and trying to fix the fucker. so i did a heavy leg day and had zero issues and an excellent session. got home ate and sat in my chair for about 20 mins or so. went to get up and bam when i stood up it felt like a spider web of pain across my knee cap and man did it hurt. so i thought well shit maybe it just got angry from sitting. nope no better the next day and i fired up rehab and started up voltaren bpc and a bunch of other shit. week goes by and no better. bit the bullet and got a doc appt for x ray and ref for ortho to hopefully get some pt work to fix it because i wasnt able to. prim doc says holy shit both your knees are swollen all to hell worse than anything she had ever seen. dumb cow was looking at my tear drops and not my actual knee so i knew i was not getting anywhere with that dumb ass. view x rays and she says holy cow do you have horrible knee issues all the time? nope never until this one. she said my knee looked like a hundred years old. shrugged it off because i was confident she was a moron. ortho doc said well you def havent been good to your body but it isnt that bad at all. two spots that are starting to look like arthritius but they are tiny. all tendons and stuff are good to go but niniscus could be torn but doubtfull. he says well all your tendons are tight as shit and it is probably pulling on it and making it angry. oh and no swelling at all. he gave me anti inflammatory steroids and some muscle relaxers and told me to go get scrapped a massage and get my hips adjusted by chrio. so today and yesterday i hit the eliptical which i hate to use for cardio is the only cardio i have done since i did it. today it feels 10x better but i am not pushing it for another week. i am actually not limping around now finally. so back on track and on the right path again. did have to pull out some carbs because i had to cut back on everything.
yesterday's session was excellent. strength and pumps were good and everything felt on point. no bad knee issues and got through it in tact. i was going to take this week off from cardio but man i am huffing and puffing like a champ so i said eh what the hell i will give the eliptical a go. went well and it didnt make the knee angry at all. so i guess i will be riding that stupid thing for a little bit to get back on track.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

chest/delts/cardio

hs incline press 45x15 70x15 90x5 115x5 135x10/3 70x12(5sec squeeze)
incline db press 30x10 45x10 60x10 75x10 90x9 (5sec hold at the peak every 5 reps)
ng machine press 100x8 120x8 140x8 160x8 180x8
machine flys 60x10 70x10 80x10 90x10 100x9
bent over cable rear lats 10x10ss 15x10ss 20x10ss 25x10ss 15x10ss
standing cable lats ss 10x10 ss15x10 ss20x10 ss25x10 ss15x10
reverse peck deck fly 45x15 60x15 75x15 90x15
20min eliptical

done for the day. been trying to hit 10 o0n the hs incline for 2 weeks and finally got all three sets in. so it was a good start but i did drop off on the db presses. i was pushing the pace a tad bit but it was a little irritating to fail early. joints feel pretty good and knee is a little better again today. not limping but it is still a little tight on the inner side and the popping has pretty much disappeared. it does pop when i stand up sometimes but that is normal and it doesnt do it every time i bend it now. slowly crawling back and i am hoping that i can hit some legs next week and baby them back in. good thing it is a strong point for me and the size doesnt fall off of them to bad. hell i have had to go 6-7 months without direct training them on deployment and didnt loose any size. so i am slightly optimistic. everything else is smooth sailing so far. tomorrow is nothing more than another eliiptical session and some rehab.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette