October 28, 2015

My knee was acting up a bit today. Just when I first started biking, per usual. And then I did a pigeon stretch at the end, where you bend your knee in front and bend forward. No way jose, that was not good for it. Didn't crazy a lot, but if I would have pushed it it would have. And it kinda hurts after having done that. So it's something with rotation. As long as I'm mindful of that. I realize how often I cross my ankles at work, because I've been trying not to hoping that's not screwing up my knee. I natrually sit kinda like knees apart, ankles crossed nad back under my butt, if that makes any sense.

But it feels fine now so that's good. Shin is doing well. My other ouside shin (R) has been a little soar lately, during workouts and such. But i'm thinking that's just a compensation thing.

Workout today:

Bike
Warm up
1 min push
1 min all out
50 iso squat
1 min push
1 min all out
40 iso squat
1 min push
1 min all out
30 iso squat
1 min push
1 min all out
40 iso squat
1 min push
1 min all out
50 iso squat
1 min push
1 min all out

90s base

30s all out
30s recovery
30s all out
330s recovery
30s all out
30s recovery
30s all out
30s recovery

Floor
Row warm up
300m row
30s iso squat hold
(x2)

1 Dead lift 20lbers
2 backward lunges
1 Dead lift 20lbers
4 backward lunges
1 Dead lift 20lbers
6 backward lunges
Up to 20
Then I put weight on shoulders becuase my hands were cramping so bad
Got up to 14 with second round

30s squat curl press
30s recovery
(x4)

Party on!