11/30/2010
bw = 153
soreness = glutes, hamstrings just tight but not sore
aches/injuries: bleh.... hah... left lower back, mid back, right ankle, right heel
fatigue = moderate, feel good but a little achy
diet = protein shake, egg sandwhich + green beans + broccoli, small sip of protein shake, training, rest of protein shake + 4 bananas, protein shake + pb burrito + 4 bananas
overall legs feel great.. glutes a little "strained" though.. and people talk shit about half squats.. glutes are hammered. heh
workout: "cardio" + reactive
- 6 mile walk with interval reactive mixed in
- about 10 sets of double leg bounds: first 5 sets at 20-25 bounds, next 5 sets at 10 bounds more distance
- about 10 max sprints @ ~15-20 yards, felt very good
recovery: 1.5 hours of stretching/back rehab
- hamstring stretches each leg
- quad stretches each leg
- double leg calf stretch
- rope dislocate chest stretch (hold)
- tricep stretch
- lat stretch
- low back rehab: double leg prone glute, double leg prone glute + prone cobra, double leg hip ext, or prone cobra hold
- about 5 rotations through that.. long holds on the stretches, over a minute on everything
- feel much better after that stretching session, helped my back too.. lats & hamstrings are just getting mad tight if i dont stretch them.. i gained like 2" back on my reach by the end of the stretching session.. i can't touch my ceiling in my waffles before stretching by about 1.5", pretty nutty, ceiling is 96".. after stretching good though i could just get it.
overall felt crazy good, legs feeling really strong, glutes feeling strong.. took a few rounds of double leg bounds to get some pop though, just felt achy.. then i felt good afer that.. feet feel the most achy of anything, when i was training.
i can barely type coherently right now look at how crappy all of my journal entries are when i post at 6am.
no idea if im going to dunk/jump tomorrow, i want too, but if my heel is messed up still, i won't be able to.
heh
