yooo nice, gukl journal!!!

Sunday - no training no game just did some shooting in the evening probably put up around 300

Monday - no basketball had some sports development seminar thing instead but weights in the evening

Squat 65 x 3 x 5 easy
Press 35 x 3 x 5 weakkkkkkkkkkk
RDL 50 x 2 x 8 .... just trying them out not sure i like them/forms great
GHR 2 X 8
BB Row 45 X 3 X 6

threw in 3 x 15 pushups and 3 x 3 pull ups to finish off

Today - basketball training mostly shooting nothing too intense

Tomorrow - GAMEDAY!

well we don't know if it will be unstable or not say 6 months from now.. don't put that in your head, you could recover perfectly from it, you never know.

peace man

Here's a thought cause I'm in a program-making-up mood:

seated DB OHP 3x8
chin up 3x8, add weight if it gets too easy
reverse hyper 2x12
seated rows 2x12
seated DB shrugs 2x12
leg extensions 2x12
hamstring curls 2x12
bicep curls 2x12
crunches 3x15, hold a plate above your face with arms straight

If you do it all as supersets with rest 30-60s between exercises, you'll get some cardio stimulus, too. And yes, leg extensions and hamstring curls are absolutely worth it if you can do them pain-free.

today did some stuff...nothing serious...

chins 4 x 6
pushups 4 x 15
weighted situp 3 x 20

Tried leg curls/extensions - no good, doesnt cause pain as such but stupid cast gets stuck/too big bulky to do them.

Did everything with 2 10kg dbs just trying stuff out, wasnt going to start messing about moving round the room on crutches to change weights by .5kg or whatever.

DB Bench - 2 x 15
DB OHP - 2 x 12
DB CURL - 2 X 10
DB SHRUG - 2 X 15(technique sucks on these i end up cricking my neck rather than using traps)
DB ROW - 2 x 15(right hand side was kind of funky technique with left leg down but it seemed to work ok)
CHINS - 3 X 6(should have done these first bis/lats fatigued already
PUSHUP - 2 X 15
CRUNCHES - 3 X 15(10KG PLATE)

No reverse hyper machine...I have previously done them on swiss ball put on top of armchair but not very stable and hard to set up like I did then with this ankle. So no leg work i can think of to do...although just holding leg in front/behind (have to alternate over any time period >2mins) fatigues hams/quads/hip flexors/glutes. Left glute also getting hammered from standing on one leg all the time too.

Hopefully only about 3 more weeks left with the cast so shouldn't miss leg work TOO much as should be able to do leg curls/extensions etc as soon as its off.

Higher volume upperbody stuff was diff (usually only do 3x5 bench ohp and some chins etc)

Happy overall that i can actually do anything in my current state and super motivated to make up lost time once im back (6am shooting/conditioning/bh workouts come to mind)!

Also think im gonna throw in some rotator cuff stuff with increase of upperbody stuff & using crutches.

For the reverse hypers, if you're working out in a gym you can do them on a bench. Just lie down with your legs hanging off and hold onto the leg of the bench that's by your head. If you're at home, you could try doing them bent over the arm of a couch. Or you could do basically bird-dog iso's, which involve a kind of one-leg reverse hyper. Get on all fours, squeeze one glute to extend that leg behind you and simultaneously extend the opposite arm forward (so, left leg back, right arm forward and vice versa). Hold for a few seconds and release. Repeat. Works your core, too.

Basically, this:

<a href="http://www.youtube.com/watch?v=L1kranTPgxI" target="_blank">http://www.youtube.com/watch?v=L1kranTPgxI</a>