today

legs/cardio

stationary bike warmup
rumble roller work
hs seated leg curl 25x12 50x12 75x12 100x12/3
frog squats on hack x12 50x12 100x12 150x12
sm lunges 95x8/4 (had a knee issue here when i moved up to 155)
bb stiff leg 135x8 185x8 235x8
15 min step mill intervals 2-1

done for the day. not the greatest session in the books today for sure. i did get a fantastic ham pump is the only positive thing i can think of. took forever for my knees to even feel close to being warmed up and i had zero issues with the frog squat even doing stupid slow negatives and pauses. when i got into the lunges the first set felt fine and then added another 50 on the bar rep number 4 and my knee just straight up screamed. so i went to the other to do the 4 reps there and same thing on about the fourth rep sharp stabbing pain in the knee cap. dropped the weight back down and finished up my sets. funny thing is i had no issues at all doing cardio but stepping up steps now sucks balls on my left knee. still getting a bit of sharp stabbing pain on the bottom outside of the cap. good thing i have the day off tomorrow to let that puppy rest and no legs again till saturday. i am hoping just an off day and it was a bit cold this am so may need more extensive warming up for now.


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats