[sally]

Wheelworks has some good advice. Hopefully you're feeling better by now.

BTW those 'introvert' and 'extrovert' machines are actually called the abductor and the adductor machines. Generally you want to start off with lesser weight and more reps, like I said before. I would say you should do 4 sets of 16 on each, working with around 40-45 lbs.

Same goes for the leg curl/bench thing you're talking about. Use a very low amount of weight, I would say about 50% or even less than 50% of the weight you would be able to do a set of without wincing, but do more sets/reps.