Author Topic: gukls' Journal  (Read 40298 times)

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adarqui

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Re: gukls' Journal
« Reply #30 on: November 06, 2010, 06:29:48 pm »
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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  :)

HE CAN WALK FOLKS! dunk session next week.

:)

gukl

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Re: gukls' Journal
« Reply #31 on: November 08, 2010, 05:07:48 pm »
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Haha i was dunking 8 ft rims this weekend, mini left foot hops  :strong:

shot about 500shots over the weekend, all in 10ft sort of range, went out to about 18ft and tried to shoot without jumping but felt kinda forced, still making them though  :)

also done a lot of seated dribbling stuff over the weekend

ankle feels like its really come on the last 5days or so, can pretty much walk around as normal now mobility coming back steadily in plantar/dorsi flexion....

also foam rolled my calf....  :o WOAH, painful...nice pain though...moblity imroved maybe a inch or two in plantar flexion after!

Missed a workout, have some exuces..bonfire night/firework displays/homework all weak excuses though  ::)

think i needed the rest though actually, felt stronger going into todays session....

CHIN UP - 3 X 8   Kinda shitty form/didn't go all the way down on a few

DB OHP - 12, 10 @ 13.5kg

DB CURL - 2 X 10 @ 10kg Finally got this down straight!

DB BENCH - 10, 8, 6 @ 17.5kg   Good, strongest yet.

SEATED ROW - 2 X 12 @ 17.5kg

DB SHRUG - 2 X 15 @ 17.5kg

LEG EXTENSION - 2 X 15 (on a machine where i cant see the weight, remember where the pin is though so can still progress over next few weeks)

LEG CURL - 1 X 10 @ 35kg (planned to do 2 sets but felt like i was gonna throw up after this for some reason)

threw in some tricep pushdowns 2 x 15 at the end

happy to be able to get that leg work in there, goodish session overall








gukl

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Re: gukls' Journal
« Reply #32 on: November 10, 2010, 04:54:12 pm »
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350 SHOTS

CHIN UP - 3 X 8

DB OHP - 12, 11 @ 13.5KG

DB CURL - 12, 12 @ 10KG

DB BENCH - 12, 12 @ 17.5KG (BIG PUSH, HARD!)

DB ROW - 10, 10 @ 20KG

TRICEP PULLDOWN - 2 X 10

LEG EXT. - 2 X 15
LEG CURL - 2 X 15

felt kind of dead, mentally...was hard..managed to pr everything though so im happy.




LBSS

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Re: gukls' Journal
« Reply #33 on: November 10, 2010, 05:19:24 pm »
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Glad to see your ankle is coming back on line, man. Keep up that rehab work, every day!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: gukls' Journal
« Reply #34 on: November 10, 2010, 07:11:22 pm »
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350 SHOTS

CHIN UP - 3 X 8

DB OHP - 12, 11 @ 13.5KG

DB CURL - 12, 12 @ 10KG

DB BENCH - 12, 12 @ 17.5KG (BIG PUSH, HARD!)

DB ROW - 10, 10 @ 20KG

TRICEP PULLDOWN - 2 X 10

LEG EXT. - 2 X 15
LEG CURL - 2 X 15

felt kind of dead, mentally...was hard..managed to pr everything though so im happy.






nice man..

"
felt kind of dead, mentally." <-- pr'n EVERYTHING will do that..

good work

gukl

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Re: gukls' Journal
« Reply #35 on: November 13, 2010, 05:16:16 pm »
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Yeah ankles doing well still, hopefully play the last few games of the season but not going to rush it if its not ready.

Today...all dbs still and a Q!...When logging weights with dumbells should i put the weight of one db? or both together? just something thats being bugging me ha

CHINS - 3 x 8 (last set i did 7 and then got distracted so finished the set off 10 seconds later :/)

OHP - 2 X 13 @ 13.5KG

CURL - 14, 13 @ 10KG

BENCH - 12, 12 @ 17.5kg

ROWS - 2 X 12 @ 20KG

LEG EXT. 2 X 15

LEG CURL - 2 X 15

EXT. ROTATIONS - 2 X 15

CRUNCH - 2 X 20 @ 10KG


adarqui

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Re: gukls' Journal
« Reply #36 on: November 14, 2010, 05:40:31 am »
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Yeah ankles doing well still, hopefully play the last few games of the season but not going to rush it if its not ready.

when is the end of season again?


Quote
Today...all dbs still and a Q!...When logging weights with dumbells should i put the weight of one db? or both together? just something thats being bugging me ha

the weight of one dumbell :d

barbell weight = total, db weight = the held in one hand :)

pc



Quote
CHINS - 3 x 8 (last set i did 7 and then got distracted so finished the set off 10 seconds later :/)

OHP - 2 X 13 @ 13.5KG

CURL - 14, 13 @ 10KG

BENCH - 12, 12 @ 17.5kg

ROWS - 2 X 12 @ 20KG

LEG EXT. 2 X 15

LEG CURL - 2 X 15

EXT. ROTATIONS - 2 X 15

CRUNCH - 2 X 20 @ 10KG



gukl

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Re: gukls' Journal
« Reply #37 on: November 16, 2010, 05:10:48 pm »
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Quoting confuses the fuck out of me on this site haha....

end of the season is first week of april for college league (crappy standard), and towards the end of march for national league (high standard) assuming we dont make the playoffs (no chance haha)

I thought that was how it was done haha, just wanted to make sure i hadnt messed my whole log up my logging only half the weight!



TODAY- wow........ something just went off crazy in my head...

CHIN UPS - 3 X 8 - not a PR but a PR because every other time ive done this its been shit form, partial ROM, and a jumping start/too much kipping, but this time nonono....under control, no/very little kip....first few reps i did i flew off the bar had to let go and catch again on the way down  :o felt crazy strong/light..


DB OHP - 12, 8 @ 15KG

DB CURL - 12, 10 @ 11KG

DB BENCH - 12, 15!!!!!!!!!!!!!(V.GOOD song came on the ipod, cant overstate how much that helos!!!) @ 17.5KG

DB ROW - 15, 15 @ 20KG

TRICEP PUSHDOWN - 10, 10 (heaviest weight stack yet dunno how much)

VERY happy with today.

Seeing the sports physio on friday morning, healing faster than i thought i would be. Stuff is looking up!

adarqui

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Re: gukls' Journal
« Reply #38 on: November 17, 2010, 03:48:47 am »
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Quoting confuses the fuck out of me on this site haha....

end of the season is first week of april for college league (crappy standard), and towards the end of march for national league (high standard) assuming we dont make the playoffs (no chance haha)

I thought that was how it was done haha, just wanted to make sure i hadnt messed my whole log up my logging only half the weight!



TODAY- wow........ something just went off crazy in my head...

CHIN UPS - 3 X 8 - not a PR but a PR because every other time ive done this its been shit form, partial ROM, and a jumping start/too much kipping, but this time nonono....under control, no/very little kip....first few reps i did i flew off the bar had to let go and catch again on the way down  :o felt crazy strong/light..


DB OHP - 12, 8 @ 15KG

DB CURL - 12, 10 @ 11KG

DB BENCH - 12, 15!!!!!!!!!!!!!(V.GOOD song came on the ipod, cant overstate how much that helos!!!) @ 17.5KG

DB ROW - 15, 15 @ 20KG

TRICEP PUSHDOWN - 10, 10 (heaviest weight stack yet dunno how much)

VERY happy with today.

Seeing the sports physio on friday morning, healing faster than i thought i would be. Stuff is looking up!

awesome man, good job on the chins/db bench.. also glad everything is healing up good, remember the crazy shit that was going on in your head after the injury? ;d

happy 4 u mang, heal up good.

gukl

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Re: gukls' Journal
« Reply #39 on: November 19, 2010, 05:33:12 pm »
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went to physio today...

assessed it, said it seemed stable but a bit tight in certain areas. He did some hands on mobilisation stuff, and sent me on my way with some bands to start strengthening in all 4 directions...said for plantar flexion especially to do it for 2-3 hours a day to stimulate muscles as if i was walking around as im still in the boot. I go back next week one day after the boot is gone, and hes going to sort out where to go from there...

he thinks he can have me back playing in the first game...AFTER CHRISTMAS!!  :strong: :headbang: ;D

iv'e healed up much faster than i would have thought! he also said if it was upto him he wouldnt have had me immoblised completely for 6 weeks but not too bad...told me to carry on icing so good advice earlier on in the thread andrew  :highfive:

Today...was rushed for time and stuff so decided just to to back/bis and then do chest/shoulders/tris on sunday

CHINS - 10 , 10 , 8 !!!!!!!!!!!!!!!!!!!!!!!!!!  ;D

DB ROW - 15, 12, 10 @ 20KG

CURL - 12, 12, 12 @ 11KG (loooooooadsa cheating going on my arms were pretty much shot after the chins, but im happy still)


adarqui

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Re: gukls' Journal
« Reply #40 on: November 19, 2010, 10:48:43 pm »
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went to physio today...

assessed it, said it seemed stable but a bit tight in certain areas. He did some hands on mobilisation stuff, and sent me on my way with some bands to start strengthening in all 4 directions...said for plantar flexion especially to do it for 2-3 hours a day to stimulate muscles as if i was walking around as im still in the boot. I go back next week one day after the boot is gone, and hes going to sort out where to go from there...

he thinks he can have me back playing in the first game...AFTER CHRISTMAS!!  :strong: :headbang: ;D

wtf, awesome.. good job staying 'anabolic' too during this injury, had u just rested completely you'd have become a weak bish..


Quote
iv'e healed up much faster than i would have thought! he also said if it was upto him he wouldnt have had me immoblised completely for 6 weeks but not too bad...told me to carry on icing so good advice earlier on in the thread andrew  :highfive:

Today...was rushed for time and stuff so decided just to to back/bis and then do chest/shoulders/tris on sunday

CHINS - 10 , 10 , 8 !!!!!!!!!!!!!!!!!!!!!!!!!!  ;D

DB ROW - 15, 12, 10 @ 20KG

CURL - 12, 12, 12 @ 11KG (loooooooadsa cheating going on my arms were pretty much shot after the chins, but im happy still)



ya man, icing always works.. those people who say 'stop icing after 72 hours' are RETARDED :)

peace

gukl

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Re: gukls' Journal
« Reply #41 on: November 22, 2010, 01:07:10 pm »
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man yesterdays session not even worth posting, dreadful  :-X

ok, here it is..

DB OHP 15KG - 8, 7, 6 wtfffffff

DB BENCH 15KG - 3 X 10 wtfffffff

TRI PULLDOWN - 3 X 15 meehh

CURLS - 11KG, 14, 12, 10 - better than friday, just threw these in to try and beat last time

Think doing physics/chemistry homework for 3 hours before fucked me up for this session  ::)

gukl

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Re: gukls' Journal
« Reply #42 on: November 25, 2010, 06:17:35 am »
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yesterday...

chins 3 x 10 v. good form

pushups 3 x 20

db ohp 15kg, 10, 8 what the fuck.

db curl 12kg, 12, 10 - improvement

db bench 17.5kg - 10, 8 - what the fuck.

then i got pissed of and decided to try some bb bench...

45kg - 4 wtf...then got more pissed off and did 6 still shit

db row - 20kg x 15, 12

pull down - 2 x 20

crunch - 3 x 20 10kg



Just got my walking cast off, get this...doctor said "yeah your fine, just 'exercise' it and give it 6 weeks before you play basketball again" FUCK THE NHS. didnt even ask me about physio, assuming i am 95% of the population how am i supposed to know what "exercise it" means....start doing sprints, jumps, long distance running?

so physio again tomorrow should get a much better in detail rehab plan, waiting on my aircast ankle stirrup become because the royal mail also sucks as bad as the NHS.

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Re: gukls' Journal
« Reply #43 on: November 25, 2010, 09:08:31 pm »
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yesterday...

chins 3 x 10 v. good form

pushups 3 x 20

db ohp 15kg, 10, 8 what the fuck.

db curl 12kg, 12, 10 - improvement

db bench 17.5kg - 10, 8 - what the fuck.

then i got pissed of and decided to try some bb bench...

45kg - 4 wtf...then got more pissed off and did 6 still shit

db row - 20kg x 15, 12

pull down - 2 x 20

crunch - 3 x 20 10kg



Just got my walking cast off, get this...doctor said "yeah your fine, just 'exercise' it and give it 6 weeks before you play basketball again" FUCK THE NHS. didnt even ask me about physio, assuming i am 95% of the population how am i supposed to know what "exercise it" means....start doing sprints, jumps, long distance running?

so physio again tomorrow should get a much better in detail rehab plan, waiting on my aircast ankle stirrup become because the royal mail also sucks as bad as the NHS.

wow that's shitty... so far from all of your posts, NHS seems to be lazy and full of shit.

how's your diet? you eating good? weird that your upper has been dropping, make sure your diet is good, higher rep ranges suffer easily when diet is lacking.

pc

gukl

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Re: gukls' Journal
« Reply #44 on: November 27, 2010, 05:19:26 pm »
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yeah nhs don't say anything so much that is terribly 'wrong', just dont really tell you everything you can do to heal as fast as possible.

my brace came in the post...stupid ass postman brought it 3 days ago but we were out, so he left it with the neighbours...but didnt put a note through our door to say he'd done so! good job we have nice neighbours!
This is what i now have...http://www.aircast.com/index.asp/fuseaction/products.detail/cat/1/id/6

hmm i think its either diet, or just a matter of getting 'up' for it physchologically or something...that session where i hit 15kg x 12 on OHP and 17.5kg x 15 on bench i felt hyped...

Today upperbody suffered again...this time chins..

RAN - 12 MINUTES, 1 MIN JOG ON LEVEL 4, 30 SECOND WALK ON LEVEL 3. - ankle was fine, just arch of my foot got crampy/sore...probably just due to inactivity.

CHINS - 10, 9, 9....?

PUSH UP - 3 X 25

SQUATS - 2 X 15 @ 50KG....good form, ankle didnt bother me at all...going to be fucking sore in the morning though.

LUNGES - 2 10kg plates in each hand, 1 x 10...planned on more sets but legs were just jello didnt want to push it

Saw physio friday morning...said to start hammering it now...so trying to do each day...

1000 calf raises
WOBBLE BOARD - rolling around in circles, balance 2 feet, balance 2 feet squats, balance 2 feet eyes closed, onto 1 leg etcetc
1 leg half squats on a mini trampoline thing
carrying on with theraband for eversion/inversion/dorsiflexion
lots of walking...

its feeling nice already!  ;D