Adarq.org

Heh not sure if nikeID will do it, think it only goes to postal residential addresses. And I read on other forums tt if u go to certain amts, domestic shipping within us is free.

Would prefer if a fren here can help with tt, feels better to me lol.
Will look into the link tho, thanks Clarence!

week 59
recovery week 2
BW: 67.5kg

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 90, 87.5, 87.5)
s1: rows: 5 x (50, 55, 75, 80, 80)

missed set, got 4 reps for bolded. skipped last set of rows cos a girl was on it and watching TV.

s2: incline DB bench: 3 x 8 (25, 28, 28)
s2: weighted pullups: 3 x 8 (10, 10, 10)

s3: pulley pushdown: 3 x 8 (32, 34, 35)
s3: EZ biceps curls: 3 x 8 ( 20, 22.5, 22.5)
s3: squats: 3 x 5 (80, 80, 80)

squats: 1 x 20 (70kg)

week 60
Prehab: cobra, glutes, peterson stepups

REA squats: 3 x (40, 50, 60, 70)

Squats: 5 x (90, 100, 110, 115, 115)

stepups: 5 x (60, 60, 62.5, 62.5)

DB reverse lunges: 5 x (25, 25, 28, 28)

Calf raises: 8 x (100, 110, 120, 120, 120)

tried to play a game last week, got on court for 4 mins before i subbed myself out.

still weak, cant take weight at end of rom, taking jumpers were an issue too, so i suppose not too good 

yours?

So today I went to the court to do some work on my handles...
Some guy asked me for a pickup, we were the only guys left, so I felt obliged to entertain him..

I always shoot alot better in half court games than regulation, but that's another story for another day, but on one occasion, he crossed frm left to right, I followed him, reacted in time for his cross. Planted my right foot, abt to change direction to stay on him, when I tweaked my ankle again.
Looks like I'm still some ways frm full recovery..

So today I went to the court to do some work on my handles...
Some guy asked me for a pickup, we were the only guys left, so I felt obliged to entertain him..

I always shoot alot better in half court games than regulation, but that's another story for another day, but on one occasion, he crossed frm left to right, I followed him, reacted in time for his cross. Planted my right foot, abt to change direction to stay on him, when I tweaked my ankle again.
Looks like I'm still some ways frm full recovery..

:/

that happened to arowe too, bottom line, if you have the slightest doubt/don't really want to play, don't do it.. don't play just cause someone begs you.. people ask me to play all the time, i respond politely saying no thanks the first time, then if they start handing me im like i hate basketball fuck off relax, thanks tho.

;/

Gym closed the entire week for hols.

Good thing also, I visited this Chinese doc, who wrapped my foot in some black herbal gunk, and instructed me to keep it on for 2 days. That was sunday.

Today did some basketball dribbling drills/workout. Tried tt move where u take a big right step, only to stop right there, and cross over from the outside. Aka the move AI did on tyronn Lue.

Foot still can't take sudden jams like tt.

Went on,
did another bw workout.

S1: pullups: (12, 12, 12, 14)
s1: dips :     (15, 15, 15, 20)
s1: lunges :  (12, 12, 12, 12)

felt good, tried some submax sprints, no problems with ankle, tho I might hv been favoring the right ankle.

Gym closed the entire week for hols.

Good thing also, I visited this Chinese doc, who wrapped my foot in some black herbal gunk, and instructed me to keep it on for 2 days. That was sunday.

Today did some basketball dribbling drills/workout. Tried tt move where u take a big right step, only to stop right there, and cross over from the outside. Aka the move AI did on tyronn Lue.

Foot still can't take sudden jams like tt.

Went on,
did another bw workout.

S1: pullups: (12, 12, 12, 14)
s1: dips :     (15, 15, 15, 20)
s1: lunges :  (12, 12, 12, 12)

felt good, tried some submax sprints, no problems with ankle, tho I might hv been favoring the right ankle.

regardless, sounds like ankle is still getting better though.. handling sprints is good.. just do those AI-moves submax, to strengthen it up in those types of movements.. don't need to "go max or nothing", work on those moves submax, it'll strengthen it.