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« Reply #15 on: November 12, 2010, 01:44:01 am » |
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Thanks yeah I hope it doesn't take too long to get better. But for now I definitely need some crutches... jumping around on right leg all the time is annoying.  And I wondered if I should do any rehab exercises when I start to feel better again? Never had an ankle sprain before at least not a serious one. While I'm crippled I'm probably gonna do lots and lots of hamstring curl.. and hit upperbody hard. I can't just sit around on my ass all day! |
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adarqui
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« Reply #16 on: November 12, 2010, 02:04:57 am » |
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Thanks yeah I hope it doesn't take too long to get better. But for now I definitely need some crutches... jumping around on right leg all the time is annoying. And I wondered if I should do any rehab exercises when I start to feel better again? Never had an ankle sprain before at least not a serious one. While I'm crippled I'm probably gonna do lots and lots of hamstring curl.. and hit upperbody hard. I can't just sit around on my ass all day! well if you need crutches, I wouldn't worry about mobility/stabilization right now.. first concern should be ice/rest/compression to help reduce inflammation.. Not sure when you can incorporate mobility exercises, since I don't know exactly how bad it is, but you want to wait for any swelling/inflammation to go down, and pain to drastically go down.. then you can incorporate mobility/light strength stuff.. i imagine that will happen in ~5-7 days. when you're done icing it, wrap it up good so it's less mobile.. and when you need to travel places, make sure it's wrapped.. you don't want it moving around right now putting any stretch/stress on those ligaments that you sprained. ya hit upper & rev hyper/ham curl. pc :/ |
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« Last Edit: November 12, 2010, 02:06:38 am by adarqui »
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Leonel
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« Reply #17 on: November 12, 2010, 02:34:47 am » |
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Ok I'll see how the recovery goes thanks... I'll see a doctor today and then I'll know how bad it actually is. My mother who is a general practitioner said it's not impossible that I have torn something... oh well! Guess my glutes/hamstring will be sore for a while ... haha too bad my quads will atrophy quite a bit but I think I'll continue to do some quad work on my right leg (TKE's, one leg box squats etc.) read somewhere that when you keep doing some work on your non injured leg the injured leg benefits as well... some weird neurological process or something. Update: Went to doctor and he sais it's nothing fractured and ligaments are ok. It's indeed just a bad ankle sprain. He said I shouldn't do any jumping/volleyball for at least 4 weeks. I should be able to walk normally again in about 2 weeks. We'll see how it goes. Sucks anyways! Leg curls/rev hyper here I come! |
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« Last Edit: November 12, 2010, 04:13:55 am by Leonel »
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adarqui
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« Reply #18 on: November 13, 2010, 12:21:19 am » |
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read somewhere that when you keep doing some work on your non injured leg the injured leg benefits as well... some weird neurological process or something.
yup it's called cross-education or cross-limb transfer, it's due to activation of mu's in the non-trained limb and/or motor programming of the CNS. Update: Went to doctor and he sais it's nothing fractured and ligaments are ok. It's indeed just a bad ankle sprain. He said I shouldn't do any jumping/volleyball for at least 4 weeks. I should be able to walk normally again in about 2 weeks. We'll see how it goes. Sucks anyways! Leg curls/rev hyper here I come! nice man! that's good news even though you'll be out for some time... real tear would be bad news. you can do some stuff with the uninjured leg, i'd just make sure to not go high rep on it, keep reps low, so it's more of a CNS stimulus than a raw hypertrophy stimulus, going to failure on unnjured leg could lead to alot more compensations throughout the body, ie erector spinae/pelvic control/stability etc as you get fatigued. peace man |
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« Last Edit: November 13, 2010, 12:23:15 am by adarqui »
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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« Reply #19 on: November 13, 2010, 04:53:13 am » |
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Yesterday: Upperbody ISO-MIO BB row (lying on bench) 130lbs 4x2 (decend, pause, explode) ISO-MIO militarypress 100lbs 4x3 (decend, pause, explode) Benchpress 195lbs x 5 205lbs x 5 210lbs x 4 DB chest supported rows 105lbs x 5 110lbs x 5 115lbs x 5 --> strong, 15lbs PR when I remember correctly Abs, Rotators Today: Lowerbody Overcoming leg extension ISO ( ~90°) 3x10s coupled with TKE 8'' box(right leg only) BW + 15lbs 3x12 Lying hamstring curls 90lbs x 8 95lbs 2x8 100lbs x 8 --> struggeled with this weight, WEAK ASS HAMS Poor man's reverse hyper 40lb DB 3x10 Conclusion: Knees felt very stiff today but this was to be expected after not walking around at all for 2 days. What is bugging me right now is a very weird grinding feeling below my knee cap, more to the inside, when I extend my knee and it occasionally snaps. It's not that this is new but right now it feels pretty uncomfortable... might be due to the immobility. Hope it goes away completely at some point. It's really annoying and uncomfortable. The overcoming leg extension ISO's might have aggrevated it so I'll stop doing them. Besides that I noticed today how weak my hamstrings really are. Something I got to change! Maybe this will also help with my knee health. About my ankle, it healed way better then I expected. Tried walking a bit, with a limp certainly, in the house today and it actually felt surprisingly good. Still I'm not able to fully bear my weight on it yet but I should be able to walk again in a week or so! |
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Leonel
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« Reply #20 on: November 14, 2010, 05:16:19 am » |
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Today I wanted to do some upperbody beach work (aka shoulders/arms) Did: Chinups BW x 12, BW + 10lbs 2x10 and some db curls with 40lbs for sets of 8... Felt really weak/shitty though so I stopped here... Will do the beachwork after my upperbody sessions in the future... Somehow I don't have the work capacity to go to the weight room 5-6 times a week and it's actually also not needed. On another note, my diet has been pretty clean this week and I actually ate normal but just focused to not eat too much starchy carbs/candy. Already lost 1.5lb of bodyweight this week and I look considerably leaner already. Abs are better visible in the mirror now. I think 1lb weightloss per week is a good figure to aim for. I think I will look pretty good at 175lbs and 6-8% bf. My timing isn't the best though as christmas time will be in my "leaning down" phase and I looove them christmas cookies... haha oh well! |
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adarqui
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« Reply #21 on: November 14, 2010, 01:40:40 pm » |
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Today I wanted to do some upperbody beach work (aka shoulders/arms)
Did: Chinups BW x 12, BW + 10lbs 2x10 and some db curls with 40lbs for sets of 8... Felt really weak/shitty though so I stopped here...
Will do the beachwork after my upperbody sessions in the future... Somehow I don't have the work capacity to go to the weight room 5-6 times a week and it's actually also not needed.
On another note, my diet has been pretty clean this week and I actually ate normal but just focused to not eat too much starchy carbs/candy. Already lost 1.5lb of bodyweight this week and I look considerably leaner already. Abs are better visible in the mirror now. I think 1lb weightloss per week is a good figure to aim for. I think I will look pretty good at 175lbs and 6-8% bf. My timing isn't the best though as christmas time will be in my "leaning down" phase and I looove them christmas cookies... haha oh well!
nice, cutting out high processed sugar foods will definitely do that.. i too look forward to the holiday food, most notably the pecan pie, egg nog, and vanilla bean ice cream. |
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Leonel
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« Reply #22 on: November 16, 2010, 11:00:54 am » |
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Yeah actually I don't miss anything eating this way... eating healthy can be delicious after all, so everything is fine.  Was out of town for the last two days so wasn't able to workout. Eating was suboptimal... didn't get enough protein in and didn't want to stuff me with junk food so the overall kcal's these 2 days were pretty low. I'll try to keep my kcal's a bit higher for the rest of the week instead. Update about ankle: Can walk with minimal limp again. Decending stairs feels still pretty uncomfortable. I'll see how it progresses but I think I'll slowly start with strength work again this week. I probably wont do any conditioning/jumping/volleyball related stuff for at least another week or even two.... Lower and upper weights tomorrow. Stay tuned!  |
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« Last Edit: November 16, 2010, 11:05:46 am by Leonel »
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« Reply #23 on: November 16, 2010, 01:31:55 pm » |
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As adarq.org's resident Voice of Caution, let me say: give the ankle as long as it needs to recover. I've sprained my right ankle four times and two of those times were because I didn't take rehab and time off seriously enough and tried to get back into shit too fast. Don't start high-impact stuff too soon. Also, make sure you're doing strengthening stuff for your foot, as well, e.g. picking up marbles with your toes and moving them, laying out a towel on the floor and pulling it under your foot with your heel still on the ground, etc. |
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Muscles are nonsensical they have nothing to do with this bullshit.
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adarqui
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« Reply #24 on: November 17, 2010, 01:44:02 am » |
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As adarq.org's resident Voice of Caution, let me say: give the ankle as long as it needs to recover. I've sprained my right ankle four times and two of those times were because I didn't take rehab and time off seriously enough and tried to get back into shit too fast. Don't start high-impact stuff too soon. Also, make sure you're doing strengthening stuff for your foot, as well, e.g. picking up marbles with your toes and moving them, laying out a towel on the floor and pulling it under your foot with your heel still on the ground, etc.
x2 about giving it the proper time to heal before returning to impact training.. i'm on the fence about the marbles though, lbss seems to have a "picking up marbles with your toes fetish." but ya generally just a bunch of open chain mobility/light strengthening exercises, open chain meaning non-ground based.. his recommendations are good. ;d |
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Leonel
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« Reply #25 on: November 17, 2010, 12:12:27 pm » |
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Thanks guys for the advice. I definitely will pay close attention that I feel 100% confident about my ankle again before I start anything high impact. For now the first hurdle is getting to walk properly again. Still not able to do so just yet! 18.11.2010 - bodyweight (in the morning, boxershorts): 185lbs - aches/injuries --> ankle sprain 2.5/10; knees 8/10 : still can't walk properly big hematoma which hurts; knees felt a little stiff like they normally do but they actually felt pretty good - energy levels 7/10: A bit tired as I slept too much (no typo... ) - other things to note: measured myself barefooted with an electronic device in the doctor's office of my parents yesterday. It turns out that I'm actuall only 5'10'' instead of 5'11'' like I thought. So I'm 1'' smaller ... - Diet: Ok, still need to get more protein and less carbs in... ordered some whey protein today Workout 1: LowerbodyDynamic warmup, activation TKE stuff and some quad contractions focusing on VMO, felt good Lying Hamstring curls 95lbs x 8 100lbs 2x8 --> felt stronger Poor man's reverse hyper 40lbs db 3x12 Workout 2 (5 hours later): UpperbodyWarmup: Arm swings, Shoulder prehab (face pulls, db external/internal rotations, dip shrugs; 3 sets each) ISO-MIO benchpress 135lbs 4x2 ISO-MIO pullups BW + 10lbs 4x2 Militarypress 140lbs x 5 160lbs x 3 145lbs x 5 BB chest supported rows (lying on bench) 185lbs x 5 205lbs x 5 PR (+1 rep)210lbs x 3 db curls 40lbs 3x10 superset with overhead db tricep extensions 35lbs 3x10 --> big PUMP, nice! Conclusion: Had 4 days rest instead of the usual 2 between this and the last upperbody session. So I was happy with how I performed today. Wasn't able to make any improvements on the militarypress though but definitely will do so next time, I promise! Other then that I'm just pretty pissed about my ankle right now... no end in sight  |
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« Last Edit: November 17, 2010, 12:16:45 pm by Leonel »
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« Reply #26 on: November 17, 2010, 02:41:20 pm » |
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As adarq.org's resident Voice of Caution, let me say: give the ankle as long as it needs to recover. I've sprained my right ankle four times and two of those times were because I didn't take rehab and time off seriously enough and tried to get back into shit too fast. Don't start high-impact stuff too soon. Also, make sure you're doing strengthening stuff for your foot, as well, e.g. picking up marbles with your toes and moving them, laying out a towel on the floor and pulling it under your foot with your heel still on the ground, etc.
x2 about giving it the proper time to heal before returning to impact training.. i'm on the fence about the marbles though, lbss seems to have a "picking up marbles with your toes fetish."but ya generally just a bunch of open chain mobility/light strengthening exercises, open chain meaning non-ground based.. his recommendations are good. ;d feet...marbles...oh...oh god...sorry...i'll be right back...  +  +  +  ...whew. |
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Muscles are nonsensical they have nothing to do with this bullshit.
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adarqui
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« Reply #27 on: November 18, 2010, 01:17:38 am » |
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good job on the row PR leonel. As adarq.org's resident Voice of Caution, let me say: give the ankle as long as it needs to recover. I've sprained my right ankle four times and two of those times were because I didn't take rehab and time off seriously enough and tried to get back into shit too fast. Don't start high-impact stuff too soon. Also, make sure you're doing strengthening stuff for your foot, as well, e.g. picking up marbles with your toes and moving them, laying out a towel on the floor and pulling it under your foot with your heel still on the ground, etc.
x2 about giving it the proper time to heal before returning to impact training.. i'm on the fence about the marbles though, lbss seems to have a "picking up marbles with your toes fetish."but ya generally just a bunch of open chain mobility/light strengthening exercises, open chain meaning non-ground based.. his recommendations are good. ;d feet...marbles...oh...oh god...sorry...i'll be right back... + + + ...whew. lol |
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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« Reply #28 on: November 19, 2010, 05:40:48 am » |
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19.11.2010 - bodyweight (in the morning, in boxershorts) 186lbs --> ugh it's hard to lose bodyweight with pretty much 0 activity level - aches/injuries --> ankle sprain 3/10; knees 8/10: ankle starting to feel better, was able to do some TKE's on my left leg without problems; knees feel a little stiff but otherwise ok. - energy levels 8/10 - Diet: Actually pretty clean but I take in too many calories for lying around (resting my ankle) pretty much all day. Dynamic warmup, foam rolling (forgot to do the activation stuff maybe I'll do it later on) TKE's (both legs) 1-leg box squats 1x5 BW 1x5 BW + 10lbs --> very easy, increase weight! Lying hamstring curls 95lbs x 5 100lbs x 5 105lbs x 5 110lbs x 5 Poor man's reverse hyper 45lbs db 3x12 Abs Conclusion: Tried out some 1-leg box squats, the box being at around parallel. Actually liked this movement a lot and will continue to do it. It should also help with my knee stability! Did them on my left leg too... didn't experience any pain but have to make sure that I don't overdo it. As long as I don't get into extreme plantarflexion/dorsiflexion while strengthening my lowerbody I should be fine though. Split squats, step ups and calfraises are a nogo right now. Diet is clean but I eat too much for my low activity levels so I have to adjust that, that I finally can start cutting some weight! Upperbody tomorrow or if my triceps still are as sore as today, sunday. |
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Leonel
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« Reply #29 on: November 21, 2010, 04:50:45 am » |
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20.11.2010 - bodyweight (morning in boxershorts): 184lbs - aches/injuries: ankle feel way better already... with the right compression bandage I can walk pretty normal again (without pain or discomfort)... - energy levels 10/10 --> felt great today Diet: Very good during the day... started to drink 2 protein shakes a day and cut out some of the carbs I was eating... drinking like 1l of beer and some whisky cola in the evening, going out with friends (first time in like a month)... not good.. but this was actually holding back normally I drank way more in the past! Also not good... but that's something I did change Workout 1: Upperbody strength Shoulder Prehab shit, arm swings Benchpress 190lbs x 5 200lbs x 5 215lbs x 4 PR (+5lbs) Back off set: 165lbs x 15 definitely a rep PR (don't know by how much) DB chest supported rows 110lbs x 5 120lbs x 5 PR (+5lbs)130lbs x 5 PR (+15lbs)Back off set: 105lbs x 11; rep PR (+6reps) Bicep, triceps "Workout 2": Walking home from the party at around 1am (left early... some people were annoying as hell) ... don't know the distance but I was walking like 1:30 or so at a medium pace... felt good to move my ankle a bit! Will try to do some daily walking this week! Conclusion: Nice one! Felt very strong today PR'd on everything (on curls, tricep extensions too). Probably had a bit more in me on the benchpress but I didn't want to force it. I think my triceps is a main weakpoint at the moment... have to keep with the triceps extensions... hope they don't bug my elbow too much like they did in the past (reason why I never really did any direct triceps work). Drinking in the evening was not good but also not too bad! 1 liter of beer and 1 longdrink actually got to me pretty good... wasn't super drunk though. Used to be able to tolerate a lot more alcohol... became somewhat of a drinking pussy haha not the worst thing to happen and actually a good sign! Peace! |
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« Last Edit: November 21, 2010, 04:56:55 am by Leonel »
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