Fri 12/20 - Lower

Workout: (LA Fitness)
(LegPress)4PLx15,6PLx4x15
(RDL)185x10,205x8,225x8,8,8
(35#LegExt)3x10
(45#LegCurl)3x10
45mins
PT:
(LegRaises)25,15,15
(Ham/Quad Stretches)2x1min
(Crunches)15,15,12,12,10,10
16mins
45mins + 19 w/u + 16 PT = 80 mins

Knees have been as bad as ever. WTF is going one? No running, been fairly compliant w/ PT. Seemingly no improvement. Frustrated. Anyway, since knees are still wonky, I warmed up well on the treadmill before working out. They did seem to feel better after getting some movement and blood through them.

Leg press felt pretty good. Still going light, but did bump up to 6 plates (I was doing 10 plates when doing legs regularly). I was going to bump to 8 plates, but better to take it easy. Fairly short rests here.(11mins). RDL felt good today. I was planning on sticking w/ 185 or 205 depending on how it felt, but 225 was a good weight for today.(16/27mins).

After those main movements, I did one-legged leg extensions and leg curls. The method the PT told me to use was to use both legs on the concentric portion and single leg on the exentric portion...and to do them SLOW. I used real light weights, but it was still a lot of work. In the 3rd set of each movement, my quads and hams were screaming and I had some serious hamstring cramping going on. Felt good though :)  That's not a ton of leg work, but since I haven't been doing legs a lot lately, this was MORE THAN enough. I'm sure I'll feel it for a few days.

For PT I did my leg/abductor raises and then stretched my quads and hams real well. Then I did a series of crunches, with a twist. I raised my right leg, did a series, then raised my left leg and did the same # of reps (15,15 then 12,12 then 10,10). These felt really good and activated my lower abs really well. I'll do these again.

Nutrition:
I weighed 174.6 again this morning. Feeling pretty good about where I am right now.