went to the gym yesterday. warmed up on exercise bike. ankle was in a brace and felt ok, but still can't walk without a noticeable limp.
weights were as follows
overhead db incline 5
3x8 @ 40
hamstring machine
3x8 each leg @ 25 (very easy, just to keep legs working)
lat. pulldown
3x8 @ 130
ab machine
3x20
2x15 each side
db fly on ball
1x8 @ 20
2x8 @ 25
db swing
3x10 @ 25
side dip thing
3x10 each side w/45 plate
back extension
2x10 no weight
crunch on ball
2x30
man taco on bench
2x20
bench
1x1 @ 155
1x6 @ 135
1x5 @ 135
chest touch thingy
3x20 (alternating arms) @ 30
tried and couldn't do single leg rdl
full stretch
felt ok and ankle wasn't too bad. iced it at home, but didn't really spend as much time off of it as i wanted (food shopping) went to bed very early.
ankle will be great, strong, and no problem next week.
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