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Originally Posted by guns01

today:

legs(secondary ouch)
10 min treadmill warmup
rumble roller and stretching
lying leg curls 70x10/3(warmups) 110x8/6
leg press 270x20 450x15 630x12 720x10 ss 720x10ss(x6)/4 these were done 10 then lunges then back to press for 6
sm lunges ss135x10/4
sm squats 185x20/3 (just pump these out like a piston and i had to wrap on my second set)
one leg extensions 30x10 45x10 60x10 2 sec hard squeeze at the top
hypers for glutes/hams x20/3

done for the day. other than both of my knees hurting an overall great session. it was pretty brutal overall and i had to wait twice on machines which made me cool down so that didint help my knees at all. low back is a smidge tender but nothing significant on that issue. i am def prob going to have sore glutes at a minimum and hopefully the recovery is super quick lol.

meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
turkey lasagna
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

Good I hope you're smoked for Sunday because I know I'm going to be lol. Let me know how you like that detox, sounds like something I might be interested in after my competition.

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Originally Posted by gusto77

Good I hope you're smoked for Sunday because I know I'm going to be lol. Let me know how you like that detox, sounds like something I might be interested in after my competition.

i was smoked pretty good but not to bad at all today. should be good to go for sunday haha

Tweettoday:

back/bis/calves/abs
10 min treadmill warmup
rumble roller work stretching
wide grip pulldowns 100x10/3(warmups) 140x10 160x10 180x10 200x10 last 2 sets were questionable with 7-8 reps being strict and a little umpf for last 2
db pullovers 55x12 60x12 65x12
ng pullups (cheater) x10/4
deadstop db rows 80x8 100x8 110x8 120x8
bb 1 1/2 curls 50x8 60x8 70x8
db hammers ds45x6ds 40x6ds 35x6ds 30x6ds 25x6ds 20x6ds 15x6ds 10x6 (did 2 rounds of this)
machine preachers 40x10 50x10 60x10
standing calf raise 135x10 155x10 175x10 195x10
leg raises x10/4

done for the day. not a bad workout at all today that went pretty quickly and smoothly. i had my final pt appointment today and everything went great well i am as good as i am going to get at this point haha. everything is in tact and functioning properly i just have to stay on top of stretching and keeping everything rolled out really good to keep it from tightening up again.


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
16oz lean ground beef burgers w/blue cheese and buffalo ranch sauce
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut