yesterday

chest/delts/cardio

hs incline press 45x15 70x15 90x5 115x5 135x10/3 70x12(5sec squeeze)
incline db press 30x10 45x10 60x10 75x10 90x9 (5sec hold at the peak every 5 reps)
ng machine press 100x8 120x8 140x8 160x8 180x8
machine flys 60x10 70x10 80x10 90x10 100x9
bent over cable rear lats 10x10ss 15x10ss 20x10ss 25x10ss 15x10ss
standing cable lats ss 10x10 ss15x10 ss20x10 ss25x10 ss15x10
reverse peck deck fly 45x15 60x15 75x15 90x15
20min eliptical

done for the day. been trying to hit 10 o0n the hs incline for 2 weeks and finally got all three sets in. so it was a good start but i did drop off on the db presses. i was pushing the pace a tad bit but it was a little irritating to fail early. joints feel pretty good and knee is a little better again today. not limping but it is still a little tight on the inner side and the popping has pretty much disappeared. it does pop when i stand up sometimes but that is normal and it doesnt do it every time i bend it now. slowly crawling back and i am hoping that i can hit some legs next week and baby them back in. good thing it is a strong point for me and the size doesnt fall off of them to bad. hell i have had to go 6-7 months without direct training them on deployment and didnt loose any size. so i am slightly optimistic. everything else is smooth sailing so far. tomorrow is nothing more than another eliiptical session and some rehab.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette