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gukl
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« Reply #15 on: October 26, 2010, 02:00:36 pm »
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Today

All using 10kg DB unless stated, still too lazy to change gonna have to next time though i think.

Chin Ups - 3 x 7 PB(bw)
DB OHP - 2 x 12
DB CURL - 2 x 10(hard/weak)
DB BENCH - 2 x 15(tooo easy)
DB ROW - 2 X 15(too easy)
DB SHRUG - 2 X 12(added 5kg to dumbells so 15kg) - still not super keen on these don't think technique is good.
Medicine ball crunch - 3 x 15 think its 6lb was tired
15 Pushups
2x15 of the bird-dog things

Training like this gives completely different feeling to my old style but its alright think i can put a bit of mass on seeing as though im sitting around all day/no other physical activity.

Slept like 12 hours last night from 2am to 2pm lazy i know also pretty shitty diet today only 2 meals so far due to fucked up sleep schedule
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adarqui
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« Reply #16 on: October 26, 2010, 09:48:37 pm »
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Quote from: gukl on October 26, 2010, 02:00:36 pm
Today

All using 10kg DB unless stated, still too lazy to change gonna have to next time though i think.

Chin Ups - 3 x 7 PB(bw)
DB OHP - 2 x 12
DB CURL - 2 x 10(hard/weak)
DB BENCH - 2 x 15(tooo easy)
DB ROW - 2 X 15(too easy)
DB SHRUG - 2 X 12(added 5kg to dumbells so 15kg) - still not super keen on these don't think technique is good.
Medicine ball crunch - 3 x 15 think its 6lb was tired
15 Pushups
2x15 of the bird-dog things

Training like this gives completely different feeling to my old style but its alright think i can put a bit of mass on seeing as though im sitting around all day/no other physical activity.

Slept like 12 hours last night from 2am to 2pm lazy i know also pretty shitty diet today only 2 meals so far due to fucked up sleep schedule

pb on chinups?

nice man
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
gukl
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« Reply #17 on: October 27, 2010, 12:49:48 pm »
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yup chin/pull ups always been week finally made some ground with them though

Decided im going to start logging my diet because...it sucks...and I think if im writing down everything i eat here then ill be less tempted to shove shit down my throat. Don't know how long it will last once im back at college and stuff but ill see how it goes.

so today

Alpen w/ milk (museli stuff not brilliant added sugars and crap but better than coco pops and the like ive eaten)
OJ vit + fish oil

toast w/ cream cheese
2 tortilla wrap things with cheese yes i like cheese.
1 pint milk
crisps

sausage/mash/peas/sweetcorn biggish meal but only ate half cos i am weeeeeeeeak
made a smoothie frozen mixed berries/apple/bannana yoghurt

only prob is i usually update this log  between evening meal + pre bed so ill just guess at what im gonna eat later should be pretty much accurate

5 crackers + cheese
1pint milk
fish oil
yoghurt
and prolly some junk that i cant resist
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gukl
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« Reply #18 on: October 28, 2010, 05:28:16 am »
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Wooooooooooo  Grin No more cast!

After speaking with a Dr who didn't seem quite sure what to do I had the cast cut off(which resulted in me going extremely dizzy faint and throwing a fair but of my breakfast up).

Dr then had a feel of ankle checked for tenderness etc, tried to move it a bit SUPER SUPER STIFF tiny ROM and not sure if i can plantarflex or dorsiflex on my own yet any sort of rotational movement is out of the quest for the time being anyway.

I've been given a walker, not an aircast cos they didnt have any (wtf), but just a simple walking boot  http://www.orthostatmedicalsupply.com/photos/Walking_Fracture-Boot.jpg pretty much the same as this. So i can now remove that if i want to wash/do some light therapy get my ankle moving and have been told to start weight bearing as much as possible and progress to more.

Right now in the first few hours im still using 2crutches and maybe only 10% weight on injured leg but should soon start to come back also got to start moving it abit plantar/dorsi flex. Still swollen to hell wasn't given any instruction on RICE or anything like that...wise to do this?

Next appointment is in 4weeks, hopefully fully weight bearing by then and able to begin some more intense rehab and get back to ball!
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« Reply #19 on: October 28, 2010, 06:13:47 am »
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Quote from: gukl on October 28, 2010, 05:28:16 am
not an aircast cos they didnt have any (wtf)

wasn't given any instruction on RICE or anything like that...wise to do this?


The fuck kind of practice is this?
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adarqui
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« Reply #20 on: October 28, 2010, 12:51:06 pm »
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Quote from: gukl on October 28, 2010, 05:28:16 am
Wooooooooooo  Grin No more cast!

After speaking with a Dr who didn't seem quite sure what to do I had the cast cut off(which resulted in me going extremely dizzy faint and throwing a fair but of my breakfast up).

Dr then had a feel of ankle checked for tenderness etc, tried to move it a bit SUPER SUPER STIFF tiny ROM and not sure if i can plantarflex or dorsiflex on my own yet any sort of rotational movement is out of the quest for the time being anyway.

I've been given a walker, not an aircast cos they didnt have any (wtf), but just a simple walking boot  http://www.orthostatmedicalsupply.com/photos/Walking_Fracture-Boot.jpg pretty much the same as this. So i can now remove that if i want to wash/do some light therapy get my ankle moving and have been told to start weight bearing as much as possible and progress to more.

Right now in the first few hours im still using 2crutches and maybe only 10% weight on injured leg but should soon start to come back also got to start moving it abit plantar/dorsi flex. Still swollen to hell wasn't given any instruction on RICE or anything like that...wise to do this?

Next appointment is in 4weeks, hopefully fully weight bearing by then and able to begin some more intense rehab and get back to ball!

wooooooo nice, that boot looks durable/sturdy enough hah..

you got that cast off way earlier than expected damn..
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
gukl
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« Reply #21 on: October 28, 2010, 02:10:21 pm »
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Quote from: LBSS on October 28, 2010, 06:13:47 am
Quote from: gukl on October 28, 2010, 05:28:16 am
not an aircast cos they didnt have any (wtf)

wasn't given any instruction on RICE or anything like that...wise to do this?


The fuck kind of practice is this?

NHS...lol


And yup expected another 2-3 weeks in a cast, so 2 weeks ahead in terms of starting to weight bear/mobilise it again

Took it out the boot thing tonight got it moving a little bit just plantarflexing and dorsiflexing, seemed to help swelling too and was able to put more weight through it walking after exercising it a bit...feeling good already  Smiley

Going to get on the physio guy as soon as now and he can start devising some sort of full rehab program i guess, should be able to get electrotherapy and stuff there too so should be good.
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gukl
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« Reply #22 on: October 29, 2010, 01:48:07 pm »
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so recording diet didnt go too well but ah well...today..

CHIN UP - 3 X 7(Better form than last time though)
PUSH UP - 2 X 15
DB OHP - 11kg x 12,10,8
DB CURL - 10kg x 10, 8
DB BENCH - 15kg x 2 x 12
DB ROW - 15kg x 2 x 12
DB SHRUG - 15kg x 2 x 15
CRUNCH - 10kg x  3 x 15
some rotator cuff stuff, and bird dog glute stuff

Got the ankle moving a little bit more still VERY poor ROM though but its coming along ok, beared a little more weight today as well.

All the weights except  curls were too light imo, with maybe the exception of OHP. But still 5kg heavier than last time, shows progression at least though.
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LBSS
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« Reply #23 on: October 29, 2010, 02:11:35 pm »
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Two things: Don't push it too fast on the weight bearing, and don't be ashamed to have started light on everything. If you keep adding weight patiently, eventually you'll be challenging yourself a lot and all the time you spend with lighter weights can help with your technique, among other things.
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gukl
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« Reply #24 on: November 01, 2010, 02:14:33 pm »
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Think the 15kg for bench and possibly rows was actually 12.5kg last time! oops

Today

CHIN UP - 3 X 8 PB
OHP - 2 X 10 @ 12.5kg
CURL - 2 X 10 @ 10kg
BENCH - 2 X 0 @ 15kg
ROW - 2 X 12 @ 15kg
SHRUG - 2 x 15 @ 15kg
CRUNCH - 3 X 15 @ 10kg
Bird Dog - 2 x 10
EXT. ROT - 2 X 15 @ 2.5kg

No pushups due to crunchy elbows

Ankle ROM slowly but surely improving, can see some veins etc now so i think swellings starting to diminish too. Achillies still doesn't feel too good. Weight bearing also slowly improving and yup i'll definitely be sure to take it very slow with increasing that. I tried with just 1 crutch and i just feel wobbly so going to stay with two for the next 5 days or so and see how it is then.

One q....what does anyone thinking about icing at this stage? ... 2 weeks after but its never been iced and theres still some swelling around? Not too sure about it with regards to limiting blood supply/nutrients to the ligaments etc though

Back at college tomo after a week off so haven't got so much time to lie around being lazy all week now...
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adarqui
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« Reply #25 on: November 01, 2010, 06:40:52 pm »
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Quote from: gukl on November 01, 2010, 02:14:33 pm
Think the 15kg for bench and possibly rows was actually 12.5kg last time! oops

Today

CHIN UP - 3 X 8 PB
OHP - 2 X 10 @ 12.5kg
CURL - 2 X 10 @ 10kg
BENCH - 2 X 0 @ 15kg
ROW - 2 X 12 @ 15kg
SHRUG - 2 x 15 @ 15kg
CRUNCH - 3 X 15 @ 10kg
Bird Dog - 2 x 10
EXT. ROT - 2 X 15 @ 2.5kg

No pushups due to crunchy elbows

Ankle ROM slowly but surely improving, can see some veins etc now so i think swellings starting to diminish too. Achillies still doesn't feel too good. Weight bearing also slowly improving and yup i'll definitely be sure to take it very slow with increasing that. I tried with just 1 crutch and i just feel wobbly so going to stay with two for the next 5 days or so and see how it is then.

One q....what does anyone thinking about icing at this stage? ... 2 weeks after but its never been iced and theres still some swelling around? Not too sure about it with regards to limiting blood supply/nutrients to the ligaments etc though

icing definitely helps WHENEVER, don't listen to people who say it's useless after 72 hours etc.. i'd definitely ice it a few times per day, you'll see more improvement guaranteed.


Quote
Back at college tomo after a week off so haven't got so much time to lie around being lazy all week now...



when will you be able to walk without crutches? soon huh?

pc
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
gukl
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« Reply #26 on: November 03, 2010, 01:34:46 pm »
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maybe 1-2 weeks without crutches, still no 2 atm...tried 1 but its just awkward hobble not walking so going to continue with 2 for the time being. starting to get a bit more annoying now 3weeks on...i just want to PLAY BALL  pissed

All this upperbody stuff with 10kg DBs is making me feel weeeeak

Today

Chin Ups - 8, 7, 6  WTF?? just felt dead, think i wasnt with it psychologically today.  ???

OHP - 10, 10.....13.5KG(1kg improvement)

CURLS - 10, 10(all be it a VERY forced cheating 10, slight improvement)

BENCH - 10, 10.....16KG happy with this (1kg improvement)

ROWS - 15, 15(last few reps forced cheated) 16kg, again 1kg improvement

SHRUGS - 15, 15 16kg...don't like these really, may grow on me though

CRUNCH - 15,15,15 10KG

EXT. ROT. - 2kg x 2 x 15

Went back and did CURLS 1 X 10 @ 10KG at end just to make me feel better about those cheats

Ankle - No significant change in ROM, weight bearing more though, swelling also down i think

Mental state - tired tired tired tired tired, feel like im coming down with something ahhhhh
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gukl
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« Reply #27 on: November 04, 2010, 02:38:00 pm »
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Progress! Can now walk reasonably well with the use of one crutch Smiley
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adarqui
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« Reply #28 on: November 04, 2010, 03:04:17 pm »
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Quote from: gukl on November 04, 2010, 02:38:00 pm
Progress! Can now walk reasonably well with the use of one crutch Smiley

nice Smiley
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
gukl
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« Reply #29 on: November 06, 2010, 08:28:33 am »
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woo...got up yesterday...crutch was out of my reach and i just stood up and walked to it without thinking...was fine! i can walk  Smiley

still going to use 1 crutch for balance more than anything etc

today did some standing form shooting..-250shots, and spent about 40mins doing sitting dribbling drills...feels good to be getting back to work!
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