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hamstrings sore but have gotten better over the course of the day.

have nearly full ROM back in dorsiflexion, plantar flexion still lacking especially +inversion.

working around the ankle, day 2

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: right ankle
MENTAL STATE: okay

- KB swing x 200

- core circuit (mix of KB and ISO stuff) x 10 mins

- band shit

- stretch

working around the ankle, day 1

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle
MENTAL STATE: okay

- circuit x 4, exercises start every 30s; second exercise alternates
-- KB swing x 10
-- KB OHP x 5R; 5L; KB row x 5R; 5L

- circuit x 3
-- x-band walk x my hallway
-- band shoulder dislocate x 10
-- hip thrust @3s pause x 10
-- band pull-apart x 10

- KB swing x 100
broke into groups of 15-25 with short breaks

- stretch

my KB weighs 35 lbs.

also, being injured is not the time but once i'm healthy again i might actually try to manipulate my diet to [gasp!] add a bit of pure strength and [gasp!!!!!] actually try to lean out. i'm still below 12% bf per the mirror test but i'm not as lean as i could be. and i've been lazy about my diet. time to get deliberate for the first time in ages. soon.

[milkshake.jpg]

FUCK FUCK FUCK 

WEIGHT: ???
SORENESS: abs (?)
ACHES/INJURIES: tweaked right ankle; head but not too bad; congested but mostly not sick anymore
MENTAL STATE: good then PISSED

- warm up
dude challenged me to one-on-one and i said okay. first possession, i went up for a short jumper and he got under me and i came down on his foot. rolled my right ankle, felt immediate stab. so mad, nobody's fault, just a dumb dumb dumb injury that i did not need to invite.

- DLRVJ x some
tried a few jumps, back ironed a bunch with the mini soccer ball. was not gonna get any higher and the right ankle was starting to announce itself a little although these were mostly pain-free. done out of frustration more than anything.

- circuit x 2
-- pull up x 10,8
-- leg extension x 10
-- leg curl x 10
-- dip x 10,8

- ISO hip thrust x 60s,60s

- BSS x 10R,10L
right ankle will not extend without pain, so couldn't do left-leg BSS. called it a day.

so fucking mad. this isn't serious, i walked home without pain and while my ankle feels tight and painful in plantar and dorsiflexion, i can balance on it with no problem. RICE time, and maybe a little while focusing on hip-hinge stuff rather than squats.

full plantar flexion extending on to big toe

ah, the impossible dream. after i dunk, i'll make sure my gravestone reads "dunked a basketball without full use of his big toes."

ETA: have you thought about going back to more traditional shoes for SL jumping? your feet are taking a beating from running, i imagine, and SL jumping is about as challenging an activity as there is for feet.

awesome. so glad the dunk contest is back, this was actually exciting.

the two hand 360 at 2:16 was really nice.. i need to rewatch it, don't understand why it looked so special.

true, this one is awesome. he whips it behind his head, like a super graceful two-handed tomahawk, maybe that's why it looks so nice?

EDIT: also, that video tells me three things. (1) vince was the GOAT, (2) many NBA players can windmill, and (3) there are some guys in the NBA who could win a dunk contest with yt dunkers if they put work into it, and why is the NBA dunk contest so lame then, and maybe this year will be fun.