yesterday:

chest/delts/cardio/prehab/rehab(deloading stil)
10 min treadmill warmup
rotator cuff work
tirsets
banded hs decline 25x8ts 25x8ts 25x8ts(warmups) 45x8ts 55x8ts 65x8ts 65x8ts
hex press ts45x8ts 45x8ts 45x8ts(warmups) 55x8ts 55x8ts 55x8ts 55x8ts
stretch pushups ts x10 ts x10 ts x10 (warmups) ts x12 ts x9 ts x8 ts x8
reverse peck deck 75x30/3
db lats 20x10 25x10 30x10 35x10
spider walks x3/3
20 min stepmill (lss)
banded walking
tkd banded knee bends
roller work

done for the day. got it done in about an hour and 20 mins. nothing unusual to note today. i am on my last week of deloading so hopefully my knee will be ready to get abused by the weekend.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
4 whole eggs
1/2 cup rolled oats w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz ground turkey
8oz mashed red potatoes
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli