Day 8, I still have a knot, it has subsided a lot, however it is still about 3 to 4 inches long, from about a foot long knot last week. I did chest tonight and putting the dumbbells up on my upper quad to pop them back for flat bench was nearly impossible, so I had it right by my knee (which is where I pop them for incline bench) but it thru me off a lot by not having the weights closer to my hips...