today:

back/prehab/rehab(deload)
10 min treadmill
foam rolling ouch
banded walking x20/3 each leg
banded knee bends(idk what they are called) x25/3
giant sets
sm bent rows 25x8 35x8/2(warmups) 165x8gs 185x8gs 255x8gs 305x8gs (these were actually not to crazy heavy today)
db pullovers gs40x8gs 45x8gs 50x8gs 55x8gs
bent over db rows gs 50x8gs 60x8gs 65x8gs 65x8gs
banded face pulls gs x8/4
dead hang from the bar /4 to failure
trisets
one arm sup pulldowns 35x8ts 40x8ts 50x8ts 50x8ts
btn wg pulldowns ts100x8ts 120x8ts 100x8ts 100x8ts
ng traction pulldowns ts140x8 ts120x8 ts120x8 ts120x8

done for the day. nothing to really note today other than the banded knee bends made my knee feel freaking awesome today


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