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Jan 16th
Injured my knee in baseball about 2 years ago ( twisted it ) It's the tendon inbehind the knee and around to the front that has been acting up lately . Basically Just below the knee cap and go right 90deg .
Light Squats
135x6
225x5
285x5
315x10
315x5
Leg Press
2 plates per side
4x20
Going vey light w/ high reps because it's a lot less stress on my knee.
Also did some very light leg extensions . Spend 10 minutes stretching out lower body after .
Not the best workout .
Tonights cardio is 60 minutes on the bike.
Weight is 238
Military press
155x5
165x5
175x7
incline bench press
225x9
245x5
245x5
rear delt cable work
3x10@60
lying tricep extensions ( cross body )
3x15@30
pushdowns
3x10@150
dips bw
2x10
Diet has been great. My cheat meal on Sunday was a nice buffet at the Sawmill
Back on track - gained 1.2 lbs after carb up , but down 5lbs still.
Strength is holding on great !
Jan 20th
Seated , Suspended Good Mornings
135x10
185x8
225x5
285x5
315x5
345x5
365x3 - going for 5.
Lying Leg Curls
3x12 @ 80
Lat Pull downs
Abs ( decline crunches and DB side shifts )
weight 239
60 mins of cardio ( bike ) Today and yesterday.
Jan 21 - 60 mins bike ride
Jan 22,2010
squats ( aprox 75% )
3x5@405 - wrapped my knees . Not tight just snug.
Leg extensions ,light weight
40lbs done with one leg to fail for 3 sets
that's all, folks.
Jan 23rd
70 minutes on the bike.
weight 237lbs
Floor press ME
45x10
135x8
185x5
225x3
285x3
295x2
315x2
Fat bar reverse grip bench
90+bar x 10 ( not sure of bar weight )
180+bar x 5
DB body cross overs
3x12@30
Incline bench
2x20@135
Finished with cable cross overs. Light weight just to get in a good stretch.
Felt strong today . Weight is at 237 . I've been lack on the calorie counting but I am still taking in trace carbs.
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I should mention that for dinner I had sweet potatoe fries with my pork and ice cream for desert. Might have some popcorn tonight .
Adding in Fiberlyze by Species today also . I will take this everyday.