Snuck in a swim. Couldn't help myself. Felt good. At least I didn't bike to the gym. And I might want to go back to 6D lifting. I just miss it. And maybe biking to the gym on arms days again.
Tried some compounds. Need to figure out a better knee extension. I will play with some different angles, tomorrow, but I just suspect squat style work is just an issue for my patella.
The leg rows were fun. Liked the looks I got doing them. HA! Only one in the gym.
http://www.exrx.net/WeightExercises/Hip ... Raise.html
Really my thighs look manly anyhow even if I am not that strong...so maybe better to stick with leg extensions which surprisingly hurt the patella least. Still like to blast the glutes and hammies a bit more and different than the isolations on the machines. Even if I have to leave quads alone. Need to research GHR and faceplants and stifflegged deadlifts and all.
Really what I liked about the squats and deadlifts was not so much the muscular development but that feeling of all body work...and the sweat popping out all over me. That and taking up space in the corridor with my deadlifts and moving weights around and all. I got a little bit of that, since I'm now transferring dumbells out to the stretching area for my tib anterior exercise instead of endangering people in the freeweight room with my balancing on a step with a weight on my foot. Get a sort of stealth farmers walk out of the transfer. :)
Gonna go up on legs end of this week. WAit two weeks with arms (legs feel stronger than arms). Will get their increases on alternate weeks, so it is less of a load every two weeks to increase both upper and lower.
lying cable leg flexion 25
squats on machine 90
Captain's chair, straight leg leg raises, single leg 12/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 40
glutes, single leg 157.5/157.5#
hip adduction 175/170#
hip abduction 145/140#
leg extensions 95/95#
hamstring curl, seated 95/95#
Daily legs p/rehab
BW calf raises
* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
( 30 sec count):
calve and shin (gentle)
back and calves
multi and gluc/chondroit, biotin and gluc/chondroit
* Workout: Fine. Change squats.
* Diet: on track. Back to heavier calorie load (below 165).
* Weight: 164 (-1).
* Life: work OK. Got a reprieve for a deliverable.