today:

legs/calves(secondary)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 70x10 80x10(warmups) 90x15 100x15 110x15 120x15 120x15 110x15
leg press (wide stance) 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 (these were done with a 3 sec negative)
front squats 135x10 185x10 205x10 225x10 (first time front squatting in a while and didnt have any issues at all)
one leg leg extensions ss 25x10ss 35x10ss 45x10ss 45x10ss
quad stretch and flexes ss 15sec followed by 10 contractions on each side 4 rounds
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
body weight calf raise on platform ss x20/4

done for the day. not a bad session at all today. knee is a little sore but i have def been slacking on my roller work. hopefully i passed on some good knowledge and pain along to rake and trixie. i also know when gusto sees i am still lower on carbs he will call me out lol. i am still clearing out from his celebrations


meal 1
protein cakes
meal 2
16oz ground turkey
intra workout
2 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz ground turkey