Day 48
Today's Notes:
Well, I took the past 3 days off. I intended to take two off, and ended up taking the third just for safety's sake.
Now, I know it seems kinda wimpy to take that much time off for a twisted ankle, but the truth is, it's a bit more serious than I thought. Not much, but a bit. The area around the twisty bit is now all purple, indicating to me that I really gave it a good tweak. And when you get some damage like that, you really gotta rest the entire body.
Why? Well, I'm no doctor, so don't quote me - but I've been told about this a few times throughout my life, so I feel pretty confident in sharing it with you.
When you lift weights, essentially you're ripping your muscles, damaging them in small ways throughout the fiber groups. Your body heals those rips, which builds more muscle. So, even though I hurt an ankle and it would make sense to just not run or sprint on it, it's actually important that I took enough time for my body to focus only on that one spot for a few days. If I'd lifted during that time, it wouldn't do any direct damage to my ankle, sure... But my body would then have several areas to concentrate on for healing.
And tryouts are in a week.
I needed to make damn sure I'm okay for them. Which is why I spent today doing some slow-mo drills, then working my way into full speed. I did the long-style stair sprints with the touch-and-go added on, I did the drill that got me hurt in the first place (the lateral run over the reebok step things), and some in-and-out shuttle drills.
I think I'm ready.
The Workouts:
(You can read descriptions for all of these exercises here)
************
Morning + Evening Session (weights + drills):
Sunday: Back + Bicep Day
Upward Iso Row - 3 sets x 12 reps @ 270 lbs
Superset with Bicep Curl (bar) - 3 sets x 12 reps @ 75 lbs
Lower Iso Row - 3 sets x 12 reps @ 270 lbs
Superset with Dumbbell Curl - 3 sets x 12 reps @ 45lbs each hand
Iso Row - 3 sets x 12 reps @ 280lbs
SUPERSET with Iso Lat Pulldown (super slow contstriction isolation)- 3 sets x 12 reps @ 150 lbs
HOW I FEEL:
Really, really good. I have REALLY missed the gym. It seems odd, but when you've been working out regularly, when you stop, your body actually craves the workout. I kept feeling like I was going to burst out of my office and go running down the street just to get some energy out.
Well, I took the past 3 days off. I intended to take two off, and ended up taking the third just for safety's sake.
Now, I know it seems kinda wimpy to take that much time off for a twisted ankle, but the truth is, it's a bit more serious than I thought. Not much, but a bit. The area around the twisty bit is now all purple, indicating to me that I really gave it a good tweak. And when you get some damage like that, you really gotta rest the entire body.
Why? Well, I'm no doctor, so don't quote me - but I've been told about this a few times throughout my life, so I feel pretty confident in sharing it with you.
When you lift weights, essentially you're ripping your muscles, damaging them in small ways throughout the fiber groups. Your body heals those rips, which builds more muscle. So, even though I hurt an ankle and it would make sense to just not run or sprint on it, it's actually important that I took enough time for my body to focus only on that one spot for a few days. If I'd lifted during that time, it wouldn't do any direct damage to my ankle, sure... But my body would then have several areas to concentrate on for healing.
And tryouts are in a week.
I needed to make damn sure I'm okay for them. Which is why I spent today doing some slow-mo drills, then working my way into full speed. I did the long-style stair sprints with the touch-and-go added on, I did the drill that got me hurt in the first place (the lateral run over the reebok step things), and some in-and-out shuttle drills.
I think I'm ready.
****************************************
The Workouts:
(You can read descriptions for all of these exercises here)
************
Morning + Evening Session (weights + drills):
Sunday: Back + Bicep Day
Upward Iso Row - 3 sets x 12 reps @ 270 lbs
Superset with Bicep Curl (bar) - 3 sets x 12 reps @ 75 lbs
Lower Iso Row - 3 sets x 12 reps @ 270 lbs
Superset with Dumbbell Curl - 3 sets x 12 reps @ 45lbs each hand
Iso Row - 3 sets x 12 reps @ 280lbs
SUPERSET with Iso Lat Pulldown (super slow contstriction isolation)- 3 sets x 12 reps @ 150 lbs
HOW I FEEL:
Really, really good. I have REALLY missed the gym. It seems odd, but when you've been working out regularly, when you stop, your body actually craves the workout. I kept feeling like I was going to burst out of my office and go running down the street just to get some energy out.
posted by JtP at
6:24 PM
2 Comments:
Hey there!
I'm no doctor either, but I am in the fitness industry (yoga instructor... don't look at me like that, yoga can be very intense). It is important to rest the body once and a while, and especially after an injury.
Also don't forget to rest after your workouts. I'm not talking cool-down stretches. Take at least five minutes (but preferably ten) after the workout to sit and do nothing. Chill out in the car before you go home making sure that you are breathing very slowly to slow the heart rate.
I have a big load of zen-type advice to help with stress, but I don't want to pile it on you unasked. Good luck!
Hey, consider yourself asked! I'm constantly looking for input from people who have insight, and the more I can learn, the better.
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