Today was the last workout for the first week of my new lifting routine. It concentrates on legs. I was very bummed out though, because severe right knee pain prevented me from completing the planned squats and lunges. I substituted leg extensions and leg curls but I hate having something like that show up when I've started a workout. It kind of throws all my timing off, if you know what I mean. I plan to email my coach and see if she has any suggestions about the knee pain. I really don't want to think about not ever doing squats or lunges again. Leg presses don't bother me, though. Anyway, today's workout.

4 min warmup recumbent bike

Phase 2, Week 1, Workout #4
Weights
LEGS
Dumbbell Squats
8x10# each hand (severe right knee pain stopped me)
2x5# each hand (just couldn't continue due to right knee pain)

Lunges
3xbodyweight (too much right knee pain to continue)

so I switched to
Leg Extension
12x20# x 2 sets

Leg Curl
12x20# x 2 sets

Standing Single Leg Calf Raise Dumbbell
14x10# left and right (was trying to do 20 reps)
10x10# left and right (was trying to do 15 reps)

BACK
Front Lat Pulldown
12x50#
12x60#

BICEPS
Barbell Curl
12x18# BodyBar x 2 sets

FOREARMS
Reverse Barbell Curl
20x9#
15x9#

Finished off with
CARDIO - 28 min, treadmill at 140bpm, 160 cals

I'll do abs tonight at home and tomorrow will be focused on shoulders.