gym
upper body warmup stuff.
db incline; 1x8 @ 40, 3x5 @ 55, 2x5 @ 60
dips; 3x12
pullups; 24 (10,8,6)
chinups; 24 (8,6,6,4)
back ext. ; 3x15 w/25lb plate
leg raise thingys; 3x10 (on an ab decline bench, point down as far as it can go, lie on your back and grab the handle that is behind/above your head. using your abs and keeping your legs straight and toes pointed, bring your leg up and over your head)
one armed row on bench; 2x8 @ 50, 1x8 @ 55
seated row; 4x4 @ 160, 2x4 @ 170
bench; 1x8 @ 45, 3x5 @ 135, 1x5 @ 145, 155, 1x8 @ 135
ab ball crunches; 3x35
knee continues to feel better. continue icing. stretched and rolled later, with foam roller and lacrosse ball.
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