Hmmmm.... Apparently the ankle is not as good as I thought. I am just back from visiting the trainer. He asked about the swelling and bruising and where it hurt. I showed him the bruises and told him it did not really hurt anymore. My plan (in fact) was to start running again tonight. Some easy 30 min or so thing. So he takes me to the stairs and has me do some ankle flexing 10 times on my non-injured leg. Then I tried to do this on my injured leg and I could not really do even one without making a face. He said he had seen enough at that time and gave me strict orders to not run. I complained (of course) and asked when I could run again and he said we will reasses on Thrs when he sees me again. So there ya have it. If I was on my own I totally would be running tonight.
The injury also further demonstrates how high my pain tolerance is to normal people. He was standing there when his dog clipped me so he saw how I took it. I barely flinched and then I made sure to walk on it right away to walk out the little twist I got. Then I walked around with him some more after that. I did not really feel any serious pain until I took my shoe off and the compression released. That is when the swelling and all started. Anyway he is well aware of this weirdness about me now and I am now more aware of how dangerous I am as a judge of when I am okay or not. Dooop.
So no running for me for a little while longer. I hate that but I know it is best. Thank God I have my bikes.
Today was bi and tri day again. We are working the snot out of my upper body lately because it is lagging my legs and lower body. I am actually very blessed in the calf muscle department and the quads and hammies are looking pretty good too so he is fixating on the upper for awhile.
Warmup:
tready walk 4 min
db squat/press (15) e
SuperSet 1
bb Close Grip Press
1x20 (45lb)
3x15 (65lb)
Bench Dips
3x20 (various weights)
So it was during the dips that I wretched my shoulder a tiny bit. It was my right one which always seems to get wretched. He told me that he doesn't like me to do regular dips because I am always compromising my shoulders too. I then remembered that back in the USMC I had torn my rotator cuff. This torqued him off a bit 'cause this is the sort of thing you are supposed to tell the trainer BEFORE you start a training program. I also neglected to tell him about all the HW in my ankle btw.... Anyway.... We took a break here and he showed me how to do rotator cuff rehab exercises. He told me that between today and Friday I am to do these on both arms, both ways 3x15. They are boring and take a long time so I was not very happy about this. But he made me promise and re-iterate that promise on the way out as well as the promise to not run.... Does the man know me or what???
SuperSet2
db shoulder flys (up, over, down)
3x15
cable press downs
3x15 (4 plates)
Superset 3
Preacher curls
3x15 (35lb)
skull crushers (bb overhead press tri)
3x15 (35lb)
close grip press
3x20 (35lb)
then while he started his next client he had me finish off with another round of the skull crushers and close grip press to failure.
I was pretty pumped after this one. It was cool.
