yesterday

legs/cardio

occluded work
seated leg curls 75x20 90x20 105x20 120x20 135x20 150x15
leg extensions 70x20 85x20 100x20 115x20 130x20 145x15
adductors 100x20 120x20 140x20 160x20 180x20 190x20
regular work
leg press 90x8 135x8 180x8 225x8 270x8 315x8 360x8(all back to back) 450x8 540x8 630x8 ds720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10ds 90x74
20min stepmill lss

done for the day. hitting occluded work for the last few weeks to help protect the knee but still get some good work in. wanted to get some more work and volume in today but ran short on time because i was running behind. still broke the legs off pretty safely and got one hell of a nasty pump going. i have kept my knee sleeves down except for my heaviest sets and i think that is where i may have developed my knee issue a little. my tear drops are pumping up and getting more sore than they have in years. so i think that by pulling them up as soon as i started training quads i may have weakened them a little over time which in turn made all the tendons around my knee to get stupid tight. anyway that's what i have been doing the last few weeks. i may switch back to single leg work here soon when i have to drop the occluded work out. tomorrow is a cardio and rest day only. so i should be able to rest up some and chill. all in all a good day in the books considering the leg setback. good thing legs have always been a huge strong point for me and respond really well.

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 cod
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