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Originally Posted by guns01

today:

legs(deload)
10 min treadmill warmup
foam rolling rumble rolling and stretching
leg extensions 45x60/3 (warmups)
lying leg curls 50x15 60x15 70x15(warmup) 80x15 90x15 100x15 (almost zero knee pain at all doing leg curls)
leg extensions ss 105x10ss 105x10ss 105x10ss(warmup feel sets) 120x10ss 135x10ss 135x10ss 135x10ss 120x10ss 120x10ss (smidge of knee pain throughout)
db squats ss35x10 ss35x10ss 35x10ss(warmups/feelers) ss50x10 ss75x10 ss75x10 ss75x10 ss75x10 ss75x10 (same a little knee pain here as well)
banded walking glute work (did 3 rounds down and back and yes they hurt like a *****
adductor 100x20 110x20 120x10
adbudctor 120x10 150x10 190x10

done for the day. did my little extension warmup really focusing on feeling my knee and how it was doing. had a little pop on the inside and then it actually loosened up a bit and felt pretty good. still not taking the chance i did a special wrap with my knee wrap and put on a weightlifters style wrap on. it gave me almost zero pain and was actually quite comfortable. also when i was rolling my it bands and quads are really tender in a few places so i am betting the doc was right and that is what the issues are coming from. so lots of prehab work for me i suppose and hopefully i can get this puppy back to normal again sooner than later. last cheat meal for a while dang it so i am probably going out with a big nasty burger fries and a shake.


meal 1
16oz tilapia
2 slice ez bread w/1/2 tsp of organic grass fed butter
1/2 cup cream of rice
meal 2
protein cakes w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4 (cheat meal)
cheese burger fries and some kind of shake
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

Disliked for the cheeseburger fries and shake

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Originally Posted by gusto77

Disliked for the cheeseburger fries and shake

i wont lie this cheat was delicious and didnt suck like the bacon wrapped pizza did