Tweettoday:

legs/calves(secondary)
10 min treadmill warmup
roller work/stretching
lying leg curls 60x10 70x10 80x10 90x10(warmups) 100x12 110x10(5) 120x8(5)(1) sec work set had 5 forced negs 3d work set had 5 forced negs and 1 20 sec iso hold at the bottom
leg press 1pps x10 all the way up to 10pps (the rest period was only long enough for partner to go. 10pps x18 9pps x20 8pps x22 7pps x25 6pps x30 5pps x35 4pps x40 3pps x45 (the rest was same on these as well)
elevated db lunges 30x10/4
sissy squats x17 x15 x14 x11
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 10sec hold in the stretch before moving on in ss
standing calf raise ss ss155x10 ss160x10 ss175x10 ss190x10 10sec hold in the stretch on these as well
roller work/stretching

done for the day. for a secondary day this was an absolute brutal day. so brutal that i was pouring sweat out of my hoodie and leaving puddles on the floor everywhere i stood still haha. the pump in my quads was so bad from the leg press that i had to take a few minutes before starting up the lunges. i could have went way heavier on the lunges but my forearms were cramping a bit and even wrapped i had issues holding weight. knee got a little irritated early on but once good and warm no issues at all. it is bruised all to hell though and quite tender to touch. i will be trying out a little interval cardio tomorrow as per my therapist to see if it gets the area fired up and tight again. going to be another nasty workout again tomorrow also

meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
turkey lasagna w/quinoa noodles
meal 5
16oz chicken
1/2 bag broc
1/2 cup sour kraut

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Originally Posted by guns01

today:

legs/calves(secondary)
10 min treadmill warmup
roller work/stretching
lying leg curls 60x10 70x10 80x10 90x10(warmups) 100x12 110x10(5) 120x8(5)(1) sec work set had 5 forced negs 3d work set had 5 forced negs and 1 20 sec iso hold at the bottom
leg press 1pps x10 all the way up to 10pps (the rest period was only long enough for partner to go. 10pps x18 9pps x20 8pps x22 7pps x25 6pps x30 5pps x35 4pps x40 3pps x45 (the rest was same on these as well)
elevated db lunges 30x10/4
sissy squats x17 x15 x14 x11
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 10sec hold in the stretch before moving on in ss
standing calf raise ss ss155x10 ss160x10 ss175x10 ss190x10 10sec hold in the stretch on these as well
roller work/stretching

done for the day. for a secondary day this was an absolute brutal day. so brutal that i was pouring sweat out of my hoodie and leaving puddles on the floor everywhere i stood still haha. the pump in my quads was so bad from the leg press that i had to take a few minutes before starting up the lunges. i could have went way heavier on the lunges but my forearms were cramping a bit and even wrapped i had issues holding weight. knee got a little irritated early on but once good and warm no issues at all. it is bruised all to hell though and quite tender to touch. i will be trying out a little interval cardio tomorrow as per my therapist to see if it gets the area fired up and tight again. going to be another nasty workout again tomorrow also

meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
turkey lasagna w/quinoa noodles
meal 5
16oz chicken
1/2 bag broc
1/2 cup sour kraut

Would love that turkey lasagna recipe if ur able bro. Even if I can't eat it now would be a great addition for after the competition.

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Originally Posted by gusto77

Would love that turkey lasagna recipe if ur able bro. Even if I can't eat it now would be a great addition for after the competition.

i will get it over to you. it is quite tasty to be made with turkey