2014-02-17 training log

/ hsoi

KB swings are going to be the death of me. 🙂

Based upon Paul Carter’s LRB-365 and Base Building – dealing with ankle injury

  • Incline Press
    • 45 x 5
    • 45 x 5
    • 85 x 5
    • 105 x 4
    • 125 x 3
    • 155 x 2
    • 175 x 1
    • 150 x 12
    • 150 x 6
  • DB Bench Press
    • 50 x 10
    • 50 x 10
    • 50 x 10
    • 50 x 8
    • 50 x 8
  • Behind the Neck Press
    • 75 x 8
    • 75 x 8
    • 75 x 8
  • Seated DB Press
    • 30 x 10
    • 30 x 10
    • 30 x 10
    • 30 x 10
    • 30 x 10
  • Rope Pushdowns
    • 20 x 100
  • KB swings
    • 35# db
    • swing for 30 seconds, rest for 30 seconds
    • 10 times
  • Foam Rolling

On the session:

Overall felt good. I’m liking the template of exercises to weights to progression. I feel like I get things properly worked. I dig it. I do think that if I stick with this template for a while, I might do something like every 6 weeks swap something… like instead of the BNP do some sort of pec flies instead. But just minor changes.

I will tweak the weights a bit more next week, but I’m getting things dialed in.

KB swings are going to be the death of me. Went up to 35# today and 5# makes such a difference… geez! I do hope these will pay off in conditioning, helping my ankle, and leaning out.

On my ankle:

Spent all day Saturday standing and walking around on it. It managed pretty well. There are still some small things, like the dorsiflexion, but even that seems to be improving. I am thinking I might want to add some one-legged split-squats to try to help me overcome any sort of preference/compensation towards my right (and keeping things off my left). But all in all, feeling better. I will keep going slowly tho.

On my diet/leaning:

I don’t know. I’m frustrated. If I look in the mirror, I swear it looks like I’m leaning out… could be fooling myself. But on the scale, nope. In fact, I appear to have gone up a bit. WTF? I’m working to adjust my macros and basically just eat less. I’m also looking at options for more conditioning work that will be friendly to my ankle rehab. I refuse to give up, but damnit I’m feeling so defeated right now. But that’s when you gotta fall back, reassess, regroup, figure out what’s wrong, fix it, continue forward.