April 03, 2014 – Week 11, Day 2

Dynamic Warm-ups

Angled Leg Presses
+200x3
+350x3
+440x3
+530x3
+600x12
+615x12
+630x12
+645x12
+660x12

Leg Extensions
275x8
285x8
295x8
305x8

Lying Leg Curls
175x8
180x8
185x8
190x8

Standing Cable Rope Abs
180x19

30 Minutes of Stretching

Comments: This workout had been altered from the original plan as I was supposed to wait another week before doing it but with how my deadlift and squat have been feeling, this was put in to give the lower back a break. Then the night before, I got really bad bursitis in my left knee. I haven't had bursitis in at least 13 years so not sure what caused it. Muscle rub and ibuprofen it is. So now I had a all leg workout with a knee that didn't appreciate bending. Gritted my teeth and pushed through. I knew it was going to be painful but I knew it wasn't getting worse. The reps for the workout were 12-15 for leg presses so I just went with the lower rep range and kept adding weight; less knee bending. Leg extensions really sucked with the pain because I knew I could easily do more reps. Good weights picked for the leg curls, right at the limit. Went with the lower rep range (8-12) and pushed the weights again. Abs and then a lot of stretching. Hoping the knee and shoulder get their act together soon. Can't be falling apart this close.