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105lbs is 50% of my max

No weights Jan 6th, from the moderate weighted squat cleans on the 5th and the volume on the 4th, I did body weight movements for the 6th. It still gave me a massive arm pump. I’ll get photos of food up!

Training Jan 1-7 Jan 1 *rest day* Jan 2 6 x 5 Romanian deadlift @ 215lbs 9 x 5 Sandbag Cleans @ 70lbs 9 x 5 Sandbag Squats (on back) @ 70lbs 3 x 30 ankle banded pulses (each leg) 5 x 5/5 spotted single legged squat to box Jan 3 10 x 1 skin the cat (low rings) Cardio: Every 4:00 x 5 -15...

Diet Jan 2-7 Breakfast 1 English muffin 1 Turkey breakfast sausage Patty 4oz egg whites 1 serving kodiak cakes Lunch (post workout) 220g good culture cottage cheese 7oz cucumber 5oz tomatoes 4 Joseph’s heart healthy pita Dinner Homemade turkey lasagna (1 serving: 41g protein, 11g fat...

Currently taking: 20mg Cardarine x1/day in A.M. 50mg Andarine - split dose - 25mg in A.M. and 25mg 4-6hours later 25mg Ostarine x1/day Week 4/12

Deadlifts are totally fine. I’m working with a PT to make sure we done aggravate my knee. So far the only thing I can’t seem to do is a bar loaded back squat. Anything in a front loaded squat is totally fine. I experimented with some back rack sand bag squats yesterday and that was totally fine...

December 25-31 training: Monday Dec 25 *rest day* Tuesday Dec 26 *knee rehab* 3 x 10 Spanish squats 3 x 10 assisted single leg box squat 3 x 90 ankle banded front/lateral/back pulses 5 rounds sprint -7 Cal Fan Bike -10 Dual KB Deadlifts (26lbs) -8 Dual KB Front Squats (26lbs) 1:1 rest after...

Dec 18-24 training Monday: *knee rehab* 3 x 10 Spanish squats 3 x 30/30/30 ankle banded leg kicks (front/lateral/back) 3x10/10 single leg squats 3x10/10 single leg step ups (30lb db) 4 rounds 15 Cal Row 20 wall balls (20lb ball) 15 toes to bar Tuesday: 36 min Alt EMOM -12 Cal Bike Erg -5...

Just posted it above! Great knee rehab and quad lactic loading and activation movement!

Just posted it with a video! Great knee rehab and quad lactic loading and activation movement!

Tuesdays almost had me puking!

All I build slowly up to my working sets!

Always do mobility! At least 10min every day with a focal point of the hips, quads and glutes.

Spanish squat is with a band looped around the rig and one leg on each side of the band, then you squat down and as you come up you drive the knees back and press into the band. Works the quads. The thicker the band, the more resistance, the more lactic loading of the quad. I’m doing this in...

Dec 11-17 training Monday: 3x10 Spanish squats 3x10 single leg squat progression 3x10 16inch box step up (20lb dbs in front rack) 6x8 Empty bar front squats (35lb bar) *worked on pain free movement 4 Rounds -20 Toes to bar -12 wall balls 14lb ball 9ft target -6 Sandbag Cleans (70lbs) 1:1...

Only during certain movements. The main movements that cause the most discomfort are a squats and running. Which is why I don’t understand why the surgeon told me to take up running.

Is the mk677 a better and more effective option than hgh?

The surgeon said that where the cartilage is missing is considered a very complex situation and needs to be looked at by a specialized orthopedic surgeon. One that specializes in cartilage preservation. So he gave me a referral. The spot that the cartilage is missing isn’t where a knee...

Basically said I can do what I want for now but I’ll be in pain. If I decide to get a procedure done he said “you’re done whatever sport it is that you do - weightlifting, p90x, bodybuilding etc etc.” He told me I should just take up running and swimming 🙄🙄.

The only reason I’m not eating berries is because they are so damn expensive right now. I have frozen blueberries that I mix in with yogurt if I swap in for one of my snacks. Not a fan of yams or sweet potatoes from having to feed my 1 year old baby food 🤣 even the smell just throws me now...