Adarq.org

a pic of the inside of the ankle.

what i dun understand is how the bruise got there. there isnt much flesh there, right above the round ankle bone, but the bruise is quite bad, and its painful to the touch.

swelling has gone down now, icing and massaging it. can walk now, but still no full rom without some pain at the ends.

if i feel better tmr, i'll go do an upper body workout.

thats the inside of the ankle tho haha. the outside is still slightly swollen, though it is alot better.

how all the bruises came abt i dunno.

that tear u mentioned, will it recover on its own?

did a upper body workout today, will post later.

Wow, nice job!

do you always do that high reps?

man! thats some sick tremendous relative body strength man!

i cant even do that much pull ups and dips man!

and you even did it supersetted! crazy!

someday i will get there...

with that relative body strength... you must be a sick sprinter too man!

total vol for the dips + pullups supersets dropped compared to the previous workout.

prolly due to the grinding out of reps, and how i forgot to down the beta-alanine pre-workout.

subbed the squats for some RDLs, as the ankle isnt good yet.

haha, BJ, not a real superset per se there dude, see how i took a short breather between each exercise? i prefer that little rest, gives me alot more reps than if i had just gone straight into the next set in the superset. im pretty fast, but def not the fastest out there.

can lance or someone teach me how to do a proper RDL? dun think adarq does them..

i tried to emphasise my hip extension, tried to do every rep explosively. but during the actual workout, when i lowered the weight, while i read that im supposed to feel a stretch in my hams before going up, i always feel my lower back first. each rep was below the knee.

was consciously getting my hip back, like a box squat, but still, the back felt it first.

of cos, today, a day after the workout, my hams are sore, but would like to know how to do a proper RDL.

bro post a vid, i kind of recall you posting a vid before of RDL, maybe i'm wrong though.

all you really have to do for rdl is tighten the abs, then push the hips back to go down, keeping the bar along your body.. you don't "lower yourself" at all, you lower yourself by pushing your hips back.

peace mang

<a href="http://www.youtube.com/watch?v=dFQxsB94vZQ" target="_blank">http://www.youtube.com/watch?v=dFQxsB94vZQ</a>

BW dropped to a consistent 68kg, give or take 0.5kg

nice vid, just throwing your bodyweight around easy, good relative strength..

why you hunched over though? you were gassed after those dips or what?

nah wasnt me i think, always just did squats as prescribed by you.

was only thinkin of doing it cos of the ankle, dun think i can squat properly, but i wanted to work my jumping involved muscles abit, hence the RDL interest...

as long as it isn't bugging your ankle badly, go for it, it would be good if you could do something to help keep some lower body strength while recovering from this injury, RDL fits well.

pc

Worked the graveyard shift on Xmas eve, got home 8am Xmas day.

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.