Interesting workout hour just now. I went into town to meet trainer. He dosesn't show so I do my own workout. My warmup hit the shoulder rotator cuff injury that he says I have to rehab and then I did squats to warm in my quads.
After some time of waiting I figured he wasn't showing so I finished out the workout hitting the quads.
Warmup:
rotator cuff isolation cable flyes
3x15 each arm (1 plate)
fixed bb squat
3x25 (35lb)
squats
1x25 (45lb)
4x20 (95lb)
Building Lunges
10 to 1 each leg (bw)
Step ups
3x10 each leg (40lb)
And here is where all hell breaks lose. On the very last step up with my good leg I came down on the foot of the bench with my already compromised ankle and it twisted. There was an loud pop but no pain. That came when I tried to walk. Crap. I am worse off now then when I first did this. Just at that moment my phone rings and it is my missing trainer. He laid down to take a nap and ended up sleeping for hours. He felt terrible and told me he owed me big time. Then he asked what I did so I told him. When he heard about my ankle I could tell he was angry with himself. He gently told me that the building lunges should be the last exercise of the day because they make you weak. He then made me promise to ice and take anti-inflams and to call him tonight. I am sitting now with a bag of ice on a very weird colored foot. It is green and blue and purple with a big bump under the ankle. He also asked me to stop in on Sat and see him so he can look at it. Of course I got the "NO RUNNING" order again. .......sigh......
You know.... I could've just run this past week....
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