let's dust this bad boy off and get it back up and running again.

ok some quick side notes: i am not eating 100% full on just yet cause i am still letting my body recover a little bit and i am not feeling 100% on point just yet. i am only running hrt for now and i am still easing back into training. so this is what quads looked like today:

20 mins steps focusing on squeezing glute/ham each step to pre fatigue them before quads.
rumble roller work
leg extensions 45x60 60x60 75x60 120x15 150x15 180x15 ds 180x10ds 150x10ds 120x10ds 90x10ds 75x10ds 60x10
hacks 90x20 180x15 270x10 360x10
leg press 200x50 400x40 600x30 780x15 690x20
adductor 100x20 110x20 120x20 140x20
abductor 100x20 110x20 120x20 140x20

that was it for the day. good pump short and sweet and strength is moving back up nicely