Leg and shoulder isolation exercises

As I hurt my right LCL about 4 weeks ago, today is my first day back at legs. So, I did some body weight exercises to get some burn and to see where I'm at.

4x15 bodyweight Box squats (I used one of the large balls instead of a box, to ensure constant leg tension) do the reps slowly, keeping your back straight, not bending your waist, almost to the point of losing your balance backwards....and if you do, there's the ball to sit on if you make a mistake. No worries. Keep a wide stance and focus on pushing up off of your heels. Your quad 'teardrop' muscles should feel the burn.
Next is 4x15 bodyweight calf raises. I put my toes up on a piece of equipment to enable full range of motion on the calf raises. There are two different distinct ways to do the calf raise: one is with the majority of the work being done by the big toe and that side of the foot, and one with the majority of the work being done by the outside of the feet and the smaller toes. I like to alternate 1,1,1,1, ect.
Next is leg extensions. 3x15, but each rep should use a 3-count raise, and a 3-count lower, for a 6 second rep. Never let the weight stack hit, so constant tension. The first two sets were 65 pounds, and the third set ws 80 pounds. Don't think that weight is light until you try it. :)
Now, shoulder isolations. Seated front double dumbbell raises. Alternating each rep between holding the DB's horizontal, and holding them vertically. There are 10 sets of the following reps: 50, 40, 30, 20, 10, 10, 20, 30, 40, 50. The goal is to do as many reps with the weight you start with, then drop if necessary. Here's how my night went with this exercise:
50: 40 reps with 10# db's, and 10 reps with 5# db's.
40: 25 reps with 12# db's, 10 reps with 10# db's, and 5 reps with 5# db's.
30: 20 reps with 15# db's, 5 reps with 12# db's, and 5 reps with 10# db's.
20: 16 reps with 20# db's, 4 reps with 15# db's.
10: 10 reps with 25# db's.
10: 10 reps with 25# db's.
20: 8 reps with 25# db's, 6 reps with 20# db's, 6 reps with 15# db's.
30: 20 reps with 20# db's, 5 reps with 15# db's, 5 reps with 12# db's.
40: 20 reps with 15# db's, 8 with 12# db's, 7 with 10# db's, and 5 with 5# db's.
50: All 50 reps with 10# db's. After the last rep I held the DB's straight forward in a static hold for as long as I could. It was like 9 seconds. You SHOULD be spent!

Had the Muscle Pharm Assault pre-workout, Muscle Pharm Re-Con at the gym immediately after finishing the shoulders, and a serving of BSN's Truemass when I got home. Dinner was seared seasame tuna with broccoli and brown rice. Delicious and nutritious!