I didn’t even bother to post yesterdays workout which was a boring 30 minutes on the cross trainer, burning roughly 350 calories.
Today despite my right knee still feeling marginal from the Monday treadmill 5K I thought I would try some leg work, skipping the dead lifts because of the cut on my finger.
When I got to the free weight area someone was already using the squat rack so I decided I would give the leg press machine a go instead. I had problems right away with only 225 pounds on the sled. I had pain in my right knee in the first 6 inches of movement.
When I stood up the pain was actually worse, I was walking with a limp. Despite this I slapped another set of 45’s on each side and went again. For that set and all subsequent sets (stopped at 5 plates on each side) the knee felt ok during the leg press but shitty when I got up to add weight in between sets..
The limp remained for most of my workout but by the time I was going out the door the pain had subsided. This reenforced my assertion that I simply have something floating around in the knee where it shouldn’t be, causing the pain. I have had this before and I will have it again. The good news is it generally always sorts itself out.
5 minutes cardio/stretching
15 prisoner squats
Leg press – 10 x 225, 10 x 315, 10 x 405, 5 x 495 (knee crunched)
Leg ext – 10 x 100, 10 x 130
Prone leg curl – 10 x 90, 10 x 115
One leg calf raises – 2 sets of 10 reps, each leg
45 second extension plank
30 sec 1 arm extension plank (both arms)