finally back at the gym. trying to test out the ankle a little bit. felt pretty tight, was still sore, but was able to plant off it allright.
warmed up shooting hoops. jumped at the rim a few times and was actually able to get rim, which i am pumped about because i haven't done much since the ankle jacked itself up.
squats; 1x4 @ 95, 1x4 @ 135, 3x8 @ 155. took it easy for the first time back.
explosive squats; 2x8 @ 85
pullups; each set to failure; 9, 8, 6
calf raises; 3x20 each leg, holding a 55lb db in the hand of the calf i was raising
ab bench; 3x30
man tacos; 2x20
ab ball crunches; 2x30
db fly on balance ball; 3x8 w/25lb db's
then hopped on the rowing machine. wanted to get the ol' heart rate up. planned on doing a pyramid of 100m hard, 100m easy, all the way up to 500m and back down. after getting up to 300m, my ass cramped from sitting down and my ankle started hurting from the bending.
about to stretch.
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