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OH YEA! and the whole load under the patella thing.. *shifty eyes* hehehe.. Thanks Zed... 
12 weeks of killing that Sh*t.....
- Thread starter dointhemost
- Start date
Yup what my good bro said but also leg estension put such an incredible load on the cartilege beneath your patella. And this is also is what is so dam bad about this. That much load at that angle reduces the life of that cartilege dramatically.
So if you like to do things like walk, run, dance. stand up etc....drop the dam leg extensions!!!!
I hear ya buddy
total calories: 1355
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
51.19 87.10 23.4 63.70 131.84 1355
Breakfast 7.39 29.37 3.7 25.67 6.06 205
1 cup cooked Oatmeal 2.39 25.37 3.7 21.67 6.06 145
2 servings sugar free non dairy creamer 5.00 4.00 - 4.00 - 60
Lunch 8.25 21.50 11.0 10.50 23.00 255
1 serving Carb Balance Flour Tortillas (Soft Taco Size) 3.50 18.00 11.0 7.00 5.00 120
1 serving kraft light mayo 4.00 2.00 - 2.00 - 45
1 1/2 servings Peppered Turkey Breast 0.75 1.50 - 1.50 18.00 90
Dinner 1.50 12.00 4.0 8.00 29.00 180
1 1/2 servings Frozen Shrimp 1.50 - - - 27.00 120
2 servings trader joes asian stir fry vegetables - 12.00 4.0 8.00 2.00 60
Snacks / Other 34.05 24.23 4.7 19.53 73.78 715
2 servings 100 % egg protein 1.00 4.00 - 4.00 48.00 220
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
1 serving better n peanut butter 2.00 13.00 2.0 11.00 4.00 100
3 stalks medium Celery 0.20 3.56 1.9 1.66 0.83 17
3 medium deviled eggs 27.27 2.27 - 2.27 19.44 338
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
51.19 87.10 23.4 63.70 131.84 1355
Breakfast 7.39 29.37 3.7 25.67 6.06 205
1 cup cooked Oatmeal 2.39 25.37 3.7 21.67 6.06 145
2 servings sugar free non dairy creamer 5.00 4.00 - 4.00 - 60
Lunch 8.25 21.50 11.0 10.50 23.00 255
1 serving Carb Balance Flour Tortillas (Soft Taco Size) 3.50 18.00 11.0 7.00 5.00 120
1 serving kraft light mayo 4.00 2.00 - 2.00 - 45
1 1/2 servings Peppered Turkey Breast 0.75 1.50 - 1.50 18.00 90
Dinner 1.50 12.00 4.0 8.00 29.00 180
1 1/2 servings Frozen Shrimp 1.50 - - - 27.00 120
2 servings trader joes asian stir fry vegetables - 12.00 4.0 8.00 2.00 60
Snacks / Other 34.05 24.23 4.7 19.53 73.78 715
2 servings 100 % egg protein 1.00 4.00 - 4.00 48.00 220
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
1 serving better n peanut butter 2.00 13.00 2.0 11.00 4.00 100
3 stalks medium Celery 0.20 3.56 1.9 1.66 0.83 17
3 medium deviled eggs 27.27 2.27 - 2.27 19.44 338
Exercise Name 1 RM Lifting Logs
One-Arm Dumbell Row 11.25 7.5x15,7.5x15,7.5x15,7.5x15
Deadlift & upright row 11.25 7.5x15,7.5x15,7.5x15,7.5x15
Dip 135 90.0x15,90.0x15,90.0x15,90.0x15
Curl & press 15 10.0x15,10.0x15,8.0x15,8.0x15
Rope squats 83.33 20.0x20,50.0x20,50.0x20,40.0x20
Dumbbell Rear Lunge 0 0.0x20,0.0x20,0.0x20,0.0x20
Side lunges 0 0.0x20,0.0x20,0.0x20,0.0x20
Lunges 0 0.0x20,0.0x20,0.0x20,0.0x20
Thigh Abductor 33.33 20.0x20,20.0x20,20.0x20,20.0x20
Thigh Adductor 66.66 30.0x20,40.0x20,40.0x20,40.0x20
Exercise Ball Crunch 0 0.0x30,0.0x30,0.0x30,0.0x30
Leg Raise 0 0.0x30,0.0x30,0.0x30,0.0x30,0.0x30
One-Arm Dumbell Row 11.25 7.5x15,7.5x15,7.5x15,7.5x15
Deadlift & upright row 11.25 7.5x15,7.5x15,7.5x15,7.5x15
Dip 135 90.0x15,90.0x15,90.0x15,90.0x15
Curl & press 15 10.0x15,10.0x15,8.0x15,8.0x15
Rope squats 83.33 20.0x20,50.0x20,50.0x20,40.0x20
Dumbbell Rear Lunge 0 0.0x20,0.0x20,0.0x20,0.0x20
Side lunges 0 0.0x20,0.0x20,0.0x20,0.0x20
Lunges 0 0.0x20,0.0x20,0.0x20,0.0x20
Thigh Abductor 33.33 20.0x20,20.0x20,20.0x20,20.0x20
Thigh Adductor 66.66 30.0x20,40.0x20,40.0x20,40.0x20
Exercise Ball Crunch 0 0.0x30,0.0x30,0.0x30,0.0x30
Leg Raise 0 0.0x30,0.0x30,0.0x30,0.0x30,0.0x30
total calories: 1311
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
37.06 144.57 39.9 104.67 113.37 1311
Breakfast 9.37 40.34 8.0 32.34 29.54 340
1 serving Double Fiber English Muffins 2.00 29.00 8.0 21.00 5.00 120
2 servings egg whites - 2.00 - 2.00 12.00 60
1 medium eggs 4.37 0.34 - 0.34 5.54 65
1 serving feta cheese - 1.00 - 1.00 7.00 35
2 servings trader joes creamer 3.00 8.00 - 8.00 - 60
Lunch 1.50 30.50 3.5 27.00 31.50 265
1 serving trader joes asian stir fry vegetables - 6.00 2.0 4.00 1.00 30
1 serving trader joes chicken tenderloin 0.50 - - - 28.00 120
1/2 serving trader joes frozen brown rice 1.00 24.50 1.5 23.00 2.50 115
Dinner 21.89 8.04 2.4 5.64 41.85 402
1 cup chopped broccoli 0.34 6.04 2.4 3.64 2.57 31
1 serving trader joes tartar sauce 9.00 2.00 - 2.00 - 90
1/2 fillet Wild Atlantic Salmon 12.55 - - - 39.28 281
Snacks / Other 4.30 65.69 26.0 39.69 10.48 304
1 serving better n peanut butter 2.00 13.00 2.0 11.00 4.00 100
1 serving green apples - 16.00 3.0 13.00 - 60
1 cup raspberries 0.80 14.69 8.0 6.69 1.48 64
1 serving trader joes blueberry fiber mini cakes 1.50 22.00 13.0 9.00 5.00 80
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
37.06 144.57 39.9 104.67 113.37 1311
Breakfast 9.37 40.34 8.0 32.34 29.54 340
1 serving Double Fiber English Muffins 2.00 29.00 8.0 21.00 5.00 120
2 servings egg whites - 2.00 - 2.00 12.00 60
1 medium eggs 4.37 0.34 - 0.34 5.54 65
1 serving feta cheese - 1.00 - 1.00 7.00 35
2 servings trader joes creamer 3.00 8.00 - 8.00 - 60
Lunch 1.50 30.50 3.5 27.00 31.50 265
1 serving trader joes asian stir fry vegetables - 6.00 2.0 4.00 1.00 30
1 serving trader joes chicken tenderloin 0.50 - - - 28.00 120
1/2 serving trader joes frozen brown rice 1.00 24.50 1.5 23.00 2.50 115
Dinner 21.89 8.04 2.4 5.64 41.85 402
1 cup chopped broccoli 0.34 6.04 2.4 3.64 2.57 31
1 serving trader joes tartar sauce 9.00 2.00 - 2.00 - 90
1/2 fillet Wild Atlantic Salmon 12.55 - - - 39.28 281
Snacks / Other 4.30 65.69 26.0 39.69 10.48 304
1 serving better n peanut butter 2.00 13.00 2.0 11.00 4.00 100
1 serving green apples - 16.00 3.0 13.00 - 60
1 cup raspberries 0.80 14.69 8.0 6.69 1.48 64
1 serving trader joes blueberry fiber mini cakes 1.50 22.00 13.0 9.00 5.00 80
Mrs_P
New member
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