Tweettoday:

legs/calves
10 min treadmill warmup
rumble roller and stretching
adductrors 80x10 90x12 100x12 (warmups) 150x12 190x12 190x12
hip machine knee up 70x15 80x15 90x15 90x15
seated leg curls ss 120x15ss 135x15ss 135x15ss 135x15ss 135x15ss (these reps were all done pretty much slow motion)
lying leg curls ss80x8 ss80x8 ss80x8 ss80x8 ss80x8 (same as above and my hams were absolutely smoked)
leg press 270x20 360x20 450x20 540x20 630x20 720x20
mod reverse prowler drag 40 yards for 8 sets. did these with about 1-2 min rest in between each run
toe press 190x10(20) 230x10(20) 270x10(20) 250x10(20) second number was body weight calf raise on a platform

done for the day. this one really smoke checked me. the pump was absolutely insane. a very very good workout overall. i did get a little tenderness in the knee i had rehabbed but nothing crazy just a little bit of sharp pain when i didnt drive off my foot properly. other than that today everything is firing on point.

meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz tilapia
meal 4
steak and cheese sandwich (kids bday diner)
8oz sweet potato fries
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 cup sour kraut
1/2 bag broccoli