one last entry into this log..wanted to leave on a positve note!
WED 10/14
LEGS!!
swelling in my knee abated over the w/e, and the pain with it..decided today was a good day to begin some rehabilitative leg work.
very happy (damn ecstatic actually!) with today's session, did some bench-squats (kinda like box squats, only a bit higher, just about perfectly parallel) for support and containing ROM, nothing serious, topped out at 245x15 in a 5-set pyramid; followed with some light leg extensions, 15-18 reps, nice & slow, controlled movement; got 4 sets lying leg curls in, finished with 4 sets standing calf raises..
everything went GREAT! no pain, free and easy movement in the knee. of course, my lateral movement is what the jury is still out on (as well as getting deep in the squat motion -- no ATG for me for now), but I'm in no rush to test that.
for the time being, lunges are not in the picture; neither obviously is tennis. and I'm not planning to do any HIIT like sprints in the near future.
but I like where I'm at!