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Word. Can't do pool stuff, cause no regular pool access. I'll see what the PT says next week about movement. Tonight:

warm up
foam roll x20 mins
incline walk x7 mins @ 7.0 degree slope and 4.0 mph
mobility

work
trap bar DL 3x8x238
BSS iso hold x60s/ea
bw circuit x3
--neutral chin up x10, 10, 6 FAIL
--push up x20
--adv glute thrust x10x3s hold
--leg lower x10 (I am getting beast at these, legs almost straight and almost to the ground and no back movement)

cool down
stretch

u wud save so much energy if u just put lyle mcd and aragon links into ur sig.

Brilliant.

Tonight. Major DOMS in lats.

warm up
shoot hoops
mobility
stretching

work
calf raises on box 2x15x5s hold at top
bench 5x135, 5x155, 9x175 -- could have done at least one or two more reps but no spotter
BB BOR 3x8x135
bw circuit x3
--swiss ball ham curl x15, 20, 20
--ab wheel rollouts x10, 10, 10
--leg lowers x10, 10, 10
--BSS iso hold x60s/ea -- OW

cool down
shoot hoops
stretch

Thanks dude, it felt nice. Can turn everything up a notch on those except the BSS isos. Holy shit man, I was breathing so hard by the end of that shit. My legs were on fiiiiiiiire.

Ahem, ahem. Ladies and gentlemen (well, gentlemen), I would like to take this occasion to bring y'all's attention to the fact that I am now a Hero Member.

A thank ya, a thankyaverymuzh.

warm up
shoot hoops -- had the stroke, everything was falling
foam roll x15-20mins
mobility

ankle rehab circuit

work
trap bar DL 3x8x250
BSS 2x10x50 -- too easy
circuit x3
--chin ups x10, pull ups x5, chin ups x5 -- pussy
--pull throughs x10x70, 100, 100
--push ups x20
--sit ups x50
side plank x30s/ea

cool down
stretch

I had no energy and high-rep chins were the most taxing part of the workout in terms of mental focus. Gotta just make sure I get something else to eat in the afternoon so I'm not dying after the main part of the workout.

LOL, thanks zgin.

Meant to post this yesterday so I can reference it later.

Report on first full session of PT: Got there, they threw a heat pack around my ankle and let it sit for about ten minutes. Then the PT did some massage and manipulation of the foot and knee. Then she took me through some assisted stretches for each leg. She's a student (main guy was working with other patients but had an eye on, like last time) so I'm not sure she was doing the stretches exactly right. Then she had me do band-resisted exercises for dorsiflexion, plantar flexion, inversion and eversion. Then sitting up and picking up little stones with my toes and putting them in a bucket. Then moving a rolled towel across the floor by grabbing with my toes and moving them in without shifting my heel -- not sure I was doing this right and, again, not sure she knew enough to correct me. But that's okay.

Then bosu squats while shaking a Body Blade, set of 20. Then throwing a heavy ball against the angled trampoline while standing on each foot, 20 normal then 20 taking the ball back over my shoulder before throwing it. Then band around the upper part of the knees, spreading knees out while keeping feet together. Sets of 20 with a 5 second hold, first on my back and then on each side. These sucked, particularly lying on my left side, i.e. using my right glute. Then sideways band walks, 2 sets of down-and-back. Then prone hamstring curls, which I've been doing on my own.

Then 15 minutes of electrostim with my foot wrapped in an ice pack.

Then done.