today:
chest/delts/cardio(deload)
10 min treadmill warmup
clams (red mini pro band) x20 x15 x10 both sides
banded walking (red mini pro band) down and back x3
knee work on hip machine 60x20/3
rotator cuff work
machine press 100x10 120x10 140x10 160x10 180x10 200x10 210x7
hex press 60x12 65x12 70x12 70x12
pec minor dips x16 x15 x15 x13
machine flyes 120x12ss 135x12ss 150x12ss
over and backs(red pro band) ss x10/3
shoulder giant sets
reverse pec deck fly 75x12/4gs
seated db lats 25x8gs 30x8gs 35x8gs 35x8gs
banded face pulls gs x10/4gs
seated db press gs50x8 gs55x8 gs60x8 gs65x8
15 min interval stepmill 2min slow 1min wide open

done for the day. so as you can see i am prehabbing and rehabbing my freaking knee. i got up this am and it felt pretty good but not perfect and that was after doing legs yesterday. so i am hopeful it will heal up and i will be back at it in a couple of weeks at most. i am planning on trying to get the doc to do both muscle scrapping as well as the dry needling on it to speed up the process as well as seeing if their are any other options we can do on top of what we are already doing. cheat meal yesteday blasted my guts with fire cause i ate jalepenos on my burger lol. i had a firey night and morning today lol but it was absolutely delicious. on another note, it isnt looking like i will be competing this year at all due to a loss of a sponsor and piss poor planning and timing on their part not to mention i wont put up with bs from anyone regardless of what they are doing for me. so as of today, the plan ahead is to continue to lean down for health reasons wink wink and go into a full supervised offseason with the mountain dog at the helm. i honestly think i can add onto what i have so far and come in even bigger and better nationally next year. i may sneak in with gusto or i may not i am doubting it right now and it isnt very likely so i can put 100% focus into bringing him in the best possible.


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