Dufisthenics

There were some wins and losses today.  I started my workout with a set of 20 pull ups, a rep count I had been unable to hit since my various problems at the end of 2014.  The squat rack was occupied so I stepped onto the total body squat machine.  Despite being a machine, it allows for a much better squat motion than something like a smith machine would.

I got ambitious and put 240 pounds on the weight selector.  The first rep on this machine is always the hardest because you squat down slowly to reach your depth level and you begin pushing basically from a dead stop.  I was able to get the stack off the ground while starting very deep but could not get all the way up before gravity defeated me.  I reset the machine doing shorter ROM and squeezed out 4 reps.

When I got into the kneeling leg curl machine, where I twisted my right knee two weeks ago, I was VERY careful to monitor my foot placement at all times.  Despite being two weeks out I still have some residual pain and soreness in the right knee but it feels like it is getting better at least.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Total Squat machine – 140lbs x 10, 180lbs x 10, 240lbs deep depth FAIL, 240lbs not so deep depth x 4

Leg extension with 1 sec pause at top – 100lbs x 10, 140lbs x 8, 160lbs x 6

Kneeling one leg curl – 50lbs x 10, 60lbs x 10, 70lbs x 8

Seated calf raise – 135lbs x 10, 180lbs x 10

4 minutes A2G hold