1/13/2011
bw = 156
soreness = calfs a little
aches/injuries = right ankle a little, left glute/lower back a little
diet = protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready
+ 2 bananas
fatigue = high (tired all day)
today was basically a rest day.. wanna dunk tomorrow, giving my ankle another day to heal up a bit, hope it helps.. anyway, i'm really fatigued today.. wasn't as much until the pizza i guess.. after that, completely toast, passed out asleep a few times..
bodyweight was good but i doubt it'll be good tomorrow koz of the cake/pizza.
workout: glute-activationz
- prone rev hyper, short rom: 25 + 25 + 25 + 25 + 25 + 25 + 25 + 25 + 25 + 25 + 50 + 50 + 50 + 50 + 50 + 50 + 80 + 65 + 70 + 25 + 30 + 25 + 40 + 25
- total prone reverse hyper reps: 910
CURRENT GOALS01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
MAJOR PR'S/MILESTONESDAILY PHYSICAL & MENTAL STATEBODYWEIGHT (lbs)01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
DIET01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready
+ 2 bananas
SORENESS01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
ACHES/INJURIES01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
FATIGUE01/11/2011: high
01/12/2011: low
01/13/2011: high
SLEEP SCHEDULE THE PREVIOUS NIGHT01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
STRETCHING AND MYOFASCIAL RELEASE01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though
EXERCISES & SESSIONSJUMPS/DUNK SESSIONS01/11/2011: horrible, very fatigued
SQUATTING01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
BODYWEIGHT UPPER01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
GLUTE BRIDGES01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
CALF RAISES01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
WALKING LUNGESREACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
CONDITIONING01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
RECOVERYONE LINERS WITH EVERYTHING IN THEM- OPTIONAL
1-LINE BW, DIET, ACHES/INJURIES, FATIGUE, SLEEP SCHEDULE, ANTI INFLAM, STRETCHING01/11/2011: {BW=159}, {DIET=protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake}, {ACHES/INJURIES=right ankle (need to ice it more)}, {FATIGUE=high}, {SLEEP SCHEDULE=6 hours (6:30am to 12:30pm)}, {ANTI INFLAM=iced right ankle for 20 minutes}, {STRETCHING=hamstrings very good, calfs lightly, stretching quads tomorrow}
01/12/2011: {BW=158}, {DIET=southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich}, {ACHES/INJURIES=right ankle, low back/glute later that night (weird), bottoms of feet a little}, {FATIGUE=low}, {SLEEP SCHEDULE=9 hours}, {ANTI INFLAM= iced right ankle twice}, {STRETCHING=low back/hamstrings}
01/13/2011: {BW=156}, {DIET=protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready
+ 2 bananas}, {ACHES/INJURIES=right ankle a little, left lower back/glute a little}, {FATIGUE=high}, {SLEEP SCHEDULE=9 hours}, {ANTI INFLAM=iced right ankle nice, very cold ice pack}, {STRETCHING=none}
1-LINE WORKOUTS01/11/2011: {WORKOUT-1=jumps/dunks, horrible, very fatigued}, {WORKOUT-2=2 hours, 5500 total jump rope reps, barbell reactive work, felt great}, {WORKOUT-3=- S1: glute bridges: 70, 100, 100, 100 + S1: calf raises: 40, 50, 50, 50}
01/12/2011: {WORKOUT-1=3 mile walk with interval sprints mixed in}, {WORKOUT-2=2200 total jump rope turns, 315 x 5 half squat, 245 x 10 half squat but wanted 20 - too fatigued}, {WORKOUT-3=BW x 50, 50, 50, 50}
01/13/2011: {WORKOUT-1=total prone reverse hyper reps: 910}
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, sort of... I was advised by a coach to go lower to hit hip flexors more so I changed my third set to 200 and went deeper. I think I'll start back at 200 and keep the increased depth. It hit other areas that I felt were weaker, plus I had no problem going as far as I did because of long legs or anything...)
