Adarq.org

WEIGHT: 173
SORENESS: none
ACHES/INJURIES: left shoulder a tiny bit
MENTAL STATE: okay

- warm up

- superset x 2
-- DB jump squat 15s x 3
-- SVJ x 3

- squat 185 x 5,5,5
no pain, great success. could have done 20. still not even close to pushing it yet.

- RDL 215 x 8,8,8
successful hook grip, thumbs hurt afterward lol

- superset x 2
-- bench 185 x 5
-- BB row 155 x right elbow wigged out and low back was feeling the pressure so bagged it and subbed
-- DB row 85 x 8

- stretch

meant to rudimentary hops but forgot. damn it. gym was closed again (still jewish holiday, glad i didn't get out of bed this morning to jump cause i would have been piiiiiiissed to show up at 6:50 AM and have it be closed). worked out at the local Y instead. it's okay, typical idiotic layout with tons of cardio equipment, some random-ass shit (they literally have a machine that simulates climbing a rope, probably cost $5k or something obscene), a little rock climbing wall that i'm sure no one uses. and no basketball court. the place is brand new. i'd switch allegiances in a heartbeat, the hours are better. but no court. womp womp.

why would you create a new thread if you want people to respond in your journal.

holy shit.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee during squats, fml
MENTAL STATE: tired, very low motivation, had to drag myself to the gym

- warm up
getting back into jumping rope.

- DB jump squat 15s x 5,5

- squat x 0
right knee tweaked when i had 95 on the bar. worsens when i actively push knees out/externally rotate, and the tweak is only at the very bottom of the ROM. could not do an assisted pistol without tweaking. no sense pushing this AT ALL.

- BB RDL 205 x 8,8,8

- stretch

very frustrating workout. did not sleep well/enough last night, stressful and exasperating day at work, got home and dicked around online and had to tear myself away from the computer. better luck tomorrow.

wait...what track markings? you were running on a track?

27.5 is really big. how much do you weigh?

any suggestions on treating these kind of injuries, or does it just require rest. its still painful when I straight it.

It seems I was wrong, it was not the iliotibial tract, that is the muscle in front next to the knee, so I don't know which muscle or tendon I pulled, but changing the view angle on that site, the closest thing i think is bicep femoris, so basically I pulled a hamstring, but from behind the knee.

@Vag Thanks, I was looking for muscles behind knee and came across this, which is really detailed.

rest is most important. start with that. ice isn't going to hurt, either. strap a bag of ice or some frozen peas or something on for 10 minutes at a time with 20-30 minutes breaks after. and mostly stay off it. reevaluate in a few days.