Went to the ortho today, nothing is torn he says. He thinks i strained the area where the quad attaches to the quad tendon just above the knee cap. That is good news. The mass that is in my leg is not a mass, but bone. I did not know this, good to know. Supposedly from when my growth plates were still open. Here is todays workout.
4 brd pinkies on rings 315, 365, 405x5
put an old F6 on that was real loose. Took 455 down to a 2brd for 2 missed the 3rd, was not throwing these back at all, but need to practice and get stronger.
50lb kettlebell standing shoulder press, one arm at at at time. 3x10 each arm
cable L's 3x10 these were elite today
purple band pushdowns 25, 20, 15
face pulls 3x10
work after the bench was done in 20 minutes. I forgot how long benching takes with a crew.