Serratus move x6/ Standing Y-Raise x 10 x 2 sets
Serratus Move /Scarecrow x 6 x 2 sets
Rear Row, dumbbells over incline bench x 12
Incline Press Machine x 12
Work up to hard 4th set, then do 1 more hard set
Cable Pulldown, medium semi supine grip x 10
1.5 Incline Dumbbell Press x 10
Up to hard third set plus one more set
Dynamic Shrug, Pause on toes x 6
Barbell Curl x 11
4 sets
I used the Stuart McGill cue of “Anti Shrug” to simplify getting good shoulder position. And to get good lat tension before pulling down in pulldowns. And to get lined up for curls. Just think of the opposite of a shrug. Nice cue.
I rested longer between sets and did fewer reps so the weights got heavier today. The 1.5 presses for 10 were a cool way to “go heavier” without having to actually kick up heavy dumbbells.
Dynamic shrugs are clean grip low pulls from the high hang for my Classical Bros.
Upper body with kettlebell and 2 straps. Lower with tire and rope around waist. Front and back, side to side. Added some fly motions going forward and overhead tricep extensions, pecs we’re sore.
Donkey Calf Raise x 8 reps, adjust feet, 8 more reps
Dumbbell RDL with 2 pauses x 10
Leg Extension Machine Against Band x 20+
5 rounds, but the first 2 were super Patty Cake as a more specific warmup
Inverse Curl x 10
Reverse Hyper x 10 bent knee, 10 froggy, 10 legs straight
Seated Calf Raise x 10, adjust feet, 10 more
Ramp to to toughest 3rd round then back off for 1 more
50 minutes. No neck stuff.
Dr McGill on bending over, squeezing lats, bracing, gripping the floor and anti shrugging. Mostly between 4:00-8:00.
I twisted my ankle Thursday evening. Aside from the normal stupid ankle related swelling and bruising getting uglier, it’s been improving steadily. I went back to the gym today.
8-25
Incline Bench Machine x12
T-Bar Row x 12
Ramp up till I couldn’t do 12 reps
Hammer Strength Decline Bench Press Machine, 1.5 reps x 10
Medium Width Semi Underhand Pulldowns x 10
3 tough sets.
Rear Delt Chest Supported DB Row x 12 right into Rear Delt Swing x 12
Incline DB Curl x 12 right into standing alternating DB curls x 12
4 rounds.
Even more machines than normal to avoid any twisting motions on the ankle.
Rear delt DB rows then rear delt swings were a cool pairing. Almost like pre exhaust so I didn’t have to do so many reps on swings. I’ll hold on to that going forward.
We had a brief, intense summer rain storm and a tree blew over in my yard. It fell going down hill and the trunk was held up off the ground, elevated by the side branches. A real pain in the ass because you almost have to stand under it to work on it and the piece you cut off may be the piece that was holding the damn thing from rolling over. I was trying to move clear after sawing off a branch and I guess I just took a funny step on uneven ground.
In my younger, sportier days turning an ankle was pretty common but it’s been like 10 years + since last time. I was a little worried at first because it felt so Crunchy as it happened, but I think I got out of this one cheap.
Woah crazy. The tree that fell, did it destroy anything like a fence or what? Glad no one else got hurt. You make it sound like your sprain isn’t bad. Are you able to hear weight on it?
Nobody hurt, no real damage, the tree missed the house, power line from street to house. It didn’t even block the entire driveway. A couple side branches kinda pushed down some chicken wire fencing but we just pulled it back up.
Yes, ankle is thankfully minor. I could stand on it and move it a little, even right after it happened. That stability made me think/feel that nothing was torn. After the initial pain there was no constant, throbbing, broken-bone feeling, so I figured no break.
Within 2 days I could shuffle around well enough to take the dogs out. No side to side moves or depth jumps for awhile though.
Single Leg Curl, Kneeling x 10 x 4 sets
Clamshells between sets
Leg Extension Machine Against Band x 20 x 4 sets
High knee marches between
45 Back Raise x 10 x 4
Suitcase Marches between
Reverse Hyper x 25
Ab Move ( 2 sets leg raises, 2 sets decline situps) x 15
4 pairs
My legs felt tight and wooden. It took several tries to stand on one foot, then to march around and finally to suitcase around with a 25. My ankle was squirrelly and unsure at first. Things were working much smoother by the end.
The little elves forgot to come to my house in the night so that tree has just been hanging/sitting in my yard. I got out in the evening yesterday and chopped all the branches and started dragging them off. The ankle ached a little on uneven ground and I had a few jaw-clenchers. I was fine this morning and I’ll try to finish this thing off tonight, before dinner.
Also, I’m not entirely sure about this, but used to be, after a couple of days with the sprain, we’d step on a bottle laying down on its side and rock it back and forth using that sprained ankle. Kinda like a mobility drill. Some pain involved, but felt like the sprain healed and got loose faster. That was hearsay and was taught as “wrong” by the science back when “rest” was the mantra and “early mobility” wasn’t a thing yet with sports injuries. I’m not entirely sure about it but just putting it out there in case you wanna try it
