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Author Topic: cowed77's time to get up!  (Read 185445 times)

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adarqui

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Re: cowed77's time to get up!
« Reply #630 on: December 25, 2010, 04:53:43 am »
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Quote from: cowed77 on December 24, 2010, 07:56:19 pm
Worked the graveyard shift on Xmas eve, got home 8am Xmas day.

ahhhhhhhhh sucks!$!


Quote
Ghetto workout.

superset
pullups:          4 x 10
dips:               4 x 15
ply pushups:   4 x 10
dragonflags:   4 x 6
calf raises:      4 x 20 each leg


Tried to do a finisher set of pullups, only mustered 11 before I decided to call it a day.

Did a few 'closed eyes balance on one foot' things on the hurt foot (right one). Heard it's good for proprioception, the being's self awareness in space. Had my toes all curled up gripping the soles of my Nike frees, I bet they are really useful, so I did a few on my good foot too.

ya that could be beneficial for you for sure, if you feel anything sharp though, don't do it.. that goes for anything.

pc
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cowed77

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Re: cowed77's time to get up!
« Reply #631 on: December 27, 2010, 01:16:08 am »
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i hope i dont have a bone bruise or anything like that... the area is still tender to the touch, and when i flick it with my fingers, there are pulses of pain. the outside bit, around the round ankle bone, near the bottom of it, is still painful too.

gonna see if i can squat later, if not it'll be another upper day.
« Last Edit: December 27, 2010, 03:40:29 am by cowed77 »
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #632 on: December 27, 2010, 01:17:40 am »
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something with the achilles tendon too, cant dorsiflex fully, and when i keep rotating my foot trying to work it, the tendon would sometimes 'click', if u know what i mean haha...
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BW: 74kg
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reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #633 on: December 27, 2010, 06:01:12 am »
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Quote from: cowed77 on December 27, 2010, 01:17:40 am
something with the achilles tendon too, cant dorsiflex fully, and when i keep rotating my foot trying to work it, the tendon would sometimes 'click', if u know what i mean haha...

rotate ice & heat, loosen that area up.. probably starting to get tight and lose its tensile strength because of the lack of loading (impacts).. still need to baby your ankle a while longer though, at least until tender to the touch/bruising is almost gone.. that clicking is fine probably, just getting a little tight from a drastic reduction in activity.. do some light stretches, ice & heat.. i wouldnt put heat on the bruised areas though right over the actual ankle injury area.

peace.
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cowed77

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Re: cowed77's time to get up!
« Reply #634 on: December 27, 2010, 09:09:08 am »
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Ah thanks for the info.

I'm more worried abt the inside (medial?) bone bruising thing going on. Read up abit, got myself scared haha.
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BW: 74kg
Ht: 174cm, 5'8
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DamienZ

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Re: cowed77's time to get up!
« Reply #635 on: December 27, 2010, 12:57:26 pm »
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Quote from: cowed77 on December 21, 2010, 06:59:17 am
week 56
Mon, upper

warmups

RDL: 7 x (40, 50, 60, 70)

s1: bench: 5 x (60, 70, 80, 90, 85)
s1: rows: 5 x (65, 70, 75, 75, 75)

s2: dips: (30, 19, 12)
s2: pullups: ( 20, 9, 5)
back ext: ( 33, 25, 25)

with 5x90 you should be able to bench 100kg ;)
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cowed77

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Re: cowed77's time to get up!
« Reply #636 on: December 27, 2010, 08:55:25 pm »
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heh, i think im close for sure, but i dunno, i'll put in some more volume work first before i attempt that. got myself pinned under the bar with no safety before, not a great experience haha.

my workouts are erratic, some days i feel like a beast, other days no. pretty much the same situation for everyone else i suppose.
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BW: 74kg
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bedouindunker

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Re: cowed77's time to get up!
« Reply #637 on: December 27, 2010, 09:21:25 pm »
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cowed is the next frank yang... period.

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cowed77

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Re: cowed77's time to get up!
« Reply #638 on: December 28, 2010, 01:13:24 am »
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thanks for the compliment man, but im still a distance away. not even 1.5 BW bench yet. and i dont deadlift.  :P

cant wait for the ankle to heal man, shit's making me go crazy.
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BW: 74kg
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reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #639 on: December 28, 2010, 05:41:48 am »
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Quote from: bedouindunker on December 27, 2010, 09:21:25 pm

cowed is the next frank yang... period.



x2, he's a beast.
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cowed77

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Re: cowed77's time to get up!
« Reply #640 on: December 28, 2010, 11:54:35 am »
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Got to the gym, only to find out that it's closed till the new year.

Calf raises: 4 x 20 each leg, right ankle still no full rom.
Planks.     : 4 x 1min
pushups.   : 4 x 20

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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #641 on: December 31, 2010, 07:42:54 am »
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Gym closed frm Xmas till the new year.

s1: pullups.        : 4 x 11
s1: dips.             : 4 x 16
s1: plyo pushups: 4 x 11
s1: calf raises.    : 4 x 20 each leg
s1: bw lunges.    : 4 x ~15 each leg 
S1: dragon flags : 4 x 6
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #642 on: January 01, 2011, 04:19:36 pm »
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Quote from: cowed77 on December 31, 2010, 07:42:54 am
Gym closed frm Xmas till the new year.

s1: pullups.        : 4 x 11
s1: dips.             : 4 x 16
s1: plyo pushups: 4 x 11
s1: calf raises.    : 4 x 20 each leg
s1: bw lunges.    : 4 x ~15 each leg 
S1: dragon flags : 4 x 6

thankfully now it's the new year ;d

how's the ankle?

get back on those upper body weights now !@#!@ i know you will though.

pc
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cowed77

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Re: cowed77's time to get up!
« Reply #643 on: January 01, 2011, 09:09:59 pm »
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Yea it's Sunday here, will hit the gym tmr. Gotta work around the ankle, take this as a chance to hit the upper body hard.

Ankle still not good tho. Think it's the worst sprain of my life, been 3 weeks alr and it's still not alright. Mayb it's due to the added weight. Wonder how 200lb guys recover so fast.

That inside bone bruise thing is still there, outside ankle also hurts when I press on it. Tried jogging, but can't take weight in dorsiflex position.
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BW: 74kg
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reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #644 on: January 02, 2011, 05:42:20 am »
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Quote from: cowed77 on January 01, 2011, 09:09:59 pm
Yea it's Sunday here, will hit the gym tmr. Gotta work around the ankle, take this as a chance to hit the upper body hard.

Ankle still not good tho. Think it's the worst sprain of my life, been 3 weeks alr and it's still not alright. Mayb it's due to the added weight. Wonder how 200lb guys recover so fast.

That inside bone bruise thing is still there, outside ankle also hurts when I press on it. Tried jogging, but can't take weight in dorsiflex position.

try some stuff in a pool.. if that is unbearable then not good, at this point.. you should be able to do some pool work (jogs etc) in belly button/sternum high water etc.
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