yesterday:

therapy/back/rehab/prehab
therapy work (beat down and hurting)
10 min treadmill warmup
one arm db rows 45x15 65x12 85x10 105x8 115x8 ds130x11ds 95x12ds 75x12 (tweaked lower back a bit, not wearing belt like a dumb ass)
hs iso rows 45x4 70x4 90x8/4
facing away ng pulldowns 100x10 120x10 140x10
db shrugs 50x10 65x10 80x10
banded hypers x20/2
banded walking x20/3
tkd banded knee bands x25/3
roller work

done for the day. got a little tweak in the lower back and it tightened up pretty good on me. the banded hypers probably didnt help it out to much haha. back to the chiro for art and adjustments i go. i iced and salon paa it up which helped but it needs to be opened back up again. as for my knee therapy, it was brutal as usual. the it band and thigh were smooth after treatment last week and come back in and it is all nasty and crunchy again. all the tendons and stuff were super tight and had to be worked over pretty hard. one hip was out of alignment also but we figure that is from the lower back pulling one side down but it got adjusted and fixed anyway. that is probably what made my back tweak a bit. lots of bs injuries creaping up on me for some reason this year.


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
8oz steak and 8oz chicken
1 1/4 cup of basmatti rice
meal 5
16oz turkey
1/2 cup sour kraut
bag of broccoli