funny, dropped truck off at tire shop, needed to fix the one, and two more were baldish.
Walked 2-1/2 miles to gym (in heavy work boots), did Abs / Calves.....
Walked back in sneakers.
Knee seems to be holding up is the point.
--AB CRUNCH MACHINE--
60x15
90x15x3
85x15
--AB COASTER MACHINE--
100x15x3
in between all those did standing BW one leg calf raise.
Calves are a bit sore next morning.
Some Ahole was on the torso twist machine, and I need to get back to work.....so stopped there.
=======================
My BFR bands came in finally, just in time as next workout scheduled is "legs".
I think this is what I'm gonna do:
FLOATING DEADLIFTS:
255x10x2
BOX SQUAT:
225x10
245x10x2
BAD GIRL MACHINE:
180x10x4
<put BFR bands on>
LEG EXT: 4x20
LYING LEG CURL:4x20
. . . . . . . . .
And then I'll stagger my Ab days to be 48 hrs after this^.
I know it will sound weird, but I have a fascination with the rectus femoris (RF) part of the quad.
Its important for running/sprinting (which I don't do, lol).
But its a huge muscle.
![Image](https://vectormine.com/wp-content/uploads/rectus_femoris_outline-1.jpg)
Being that its biartcular, crossing the hip and knee, it not stressed much is any type of squat, lunge, leg press type movement.
'Papers' and EMG science studies bare this out, as the knee extends, the hip opens at about the same rate.
Most leg extension machines suck, as they are all a chair design, and being that your hip is mostly closed, the RF is shortened in a bad way.... google active and passive inefficiency. I think to there's been some EMG studies on that .....
The thing 'to do' with leg extensions, would be to laydown, and completely open the hip joint so the RF starts fairly stretched out.
Most machines are set up this way anymore, as the chair back is permanently attached. The old bench type machines aren't around.
Anyway, the Ab Coaster is a nifty device. Meant for Abz Razors, its also an awesome hip flexor machine (RF).....as your knee is full bend in the whole movement. The first time I did these, my RF was definitely sore the next day, down to the bottom third (at least half) of my thigh.
I used a longer ROM, almost smashing the bump-stop opening my hips as much as possible .... the downward momentum and stopping that weight before it bangs is not easy.
The other exercise I can do is simple lying leg raises. Problem with those is now the KNEE is fully open.
So plan is on Ab-day. Do the crunch machine first. Put the BFR bands on and do the Coaster, and then leg raises to waste my hip flexors.
Could do roman chair knee ups too I guess ??? maybe I could do a leg extension at the end of each rep?
So:
AB KRNUCH MACH: 4x15
<put BFR bands on at hip/high thigh>
AB COASTER MACHINE: 4x20
LYING LEG RAISE: 3x20
ROMAN CHAIR LEG RAISE: 3x20