21 years old
194cm
83kg
Goal: Strength gain
Restrictions: Knee osteoarthritis and on one hand missing the top half of my fingers.
sidenote: first language is not english :)
Been exercising for 5.5 years now but just recently started doing leg training because previously i did roughly 150km (95ish miles) every week by bike.
The problem i have is my knee osteoarthritis which is caused by this constant biking(only in one knee to be clear) which now caused me to have discomfort when trying to do exercises such as leg press or deadlifts, as these put a lot of stress on the joint. I have a knee band to take some of this pressure of my knee but this will in time cause one leg to become stronger than the other which i don't want to have happen.
I was hoping some of you could help with exercises/warm ups which you know would relieve some of the stress on the knee joint.
Currently i have no proper warm up as my gym is severly lacking in space and is overpopulated.
Current leg workout is:
leg press x 15 with light weight as warm up
leg press 4x12
calve raise on same machine to make sure i go past flat with my ankles 3x15 with the last being a dropset of 2 drops
traditional deadlift 3x8
recently able to go upto 4x8 but with the last set being 60-75% of set 3 as my knee fatigues by then
barbell glute bridge 4x10
(any comments on my workout in general are also welcome)