#pod51

-biked ~12min at the gym afterwards + stretching

1st time with no pain on bike

Another 3 hrs session.

- HW: stretch everyday. Stretch/massage calf, HS, quad, peroneals. Do things that activate glute and core, Thomas stretch, do prone press ups / scorpion before attempting knee flexion stretch. Make sure to hang in ext for hrs for range as well

- new stretch is quadriceps sit back. Can do in quadruped position or standing squat with R leg on box

- Able to maintain 140-145. Started at 130. Good proprioceptive / neuro changes. The body is accepting the new range and maintaining it. Per PT, she was expecting 130 max today. Did C-R for quads and HS. Also did some PNF into flx/ext

- the SL at the wall squats were knee and foot against wall and holding onto squat rack pole to sit back into quad dominant squat. x fatigue (~5-7reps)

- need to be consuming 2x my BW in protein. 120x2=240g of protein. Doing other body part workouts while not getting enough protein will encourage my body to take protein from my muscles the body seems is not doing much (aka my quad currently)

Take about 30g per meal + protein shakes … is still not enough but added protein shakes will help more than what I’m consuming now

- Russian Stim with BFR for LAQ 12# and squats. 3x5” pads, 50Hz, 300 microsec, Symm, no ramp, use of trigger, 43-49 intensity. 5# for HS curls