today:

legs(deload)
10 min stepmill warmup
rumble roller and stretching
seated leg curls 90x10 105x10 120x10(warmups) 135x10 150x10 165x10 180x10 180x10 180x10
abductors ss 120x10ss 150x10ss 190x10ss 190x10ss
adductors ss100x10 ss110x10 ss120x10 ss120x10
squats 135x10 185x10 225x6 255x6 285x6 295x6 335x6
leg extensions 75x20 90x20 105x20 120x20

done for the day. back felt really good today but i tweaked my left knee a little bit squatting. shouldve had it wrapped up but since i wasnt getting to heavy i opted out. i went down and on my explosion out of the hole i lost balance going to the top and tipped a little forward. i adjusted but on my next two reps the inside of my knee tightened up on me a bit. no pops or pain just tight so not an injury just irritated lol. so now i will be icing it up and hating cardio even more cause that aggervates it more than anything does.


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra
2 scoops intra md
meal 3
16oz tilapia
1 1/4 cup basmatti rice
meal 4
16oz ground turk
1/2 cup sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli