Bee's Knees

3x10:
pull-ups
push-ups
sit-ups
squats

Tabata bike
SS: 1.4 mi
ED: 1.27mi

Various knee and ankle support exercises.
(Abductor R leg, Adductor L leg, step downs, both legs)

So, this is the first time going to the gym for me in quite some time. I've been recuperating the knee, and its starting to feel really good. Its about damn time too. When I was doing the warm-up squats, it was the first time in a really long time that I went down without hearing my knees creaking. This can only be a good sign. I'm still going to PT, but I'm focusing on two things right now. First, my ankle support on both legs is very poor. Whenever deadlifting or squatting, the ankles collapse to the inside. To remedy this, I've been focusing on keeping my arch when walking around the city, and doing step downs while keeping my ankle supported to strengthen the joint. My other current problem is an imbalance in the strength of the lateral muscles on my legs. This tends to push/pull my knee in odd directions, so I'm working on restoring some semblance of balance there as well.

I'm probably going to begin doing squats again next week, focusing on keeping them slow and strong, with high reps and medium weight. I'll probably include deadlifts as well. After 3-5 months I'm going to try and incorporate Oly lifts again, depending on how stressed the knee feels. Anyway, I just want to say its good to be back.