110131

AM -
Ankle rehab, Push ups 40 (710)
Physical therapy

Noon -
Bike 1-1-2-2-3-3-4-4-3-3-2-2-1-1 (1 minute hard/1 minute easy)
Push ups 40 (750)

PM -
Push ups 20 (770)

110129

Noon -
3 sets of 10
Leg press 180, Lunge 65, Knee extension 65, Leg curl 40
Seated row 170, Upright row 65, Bench 135
Push ups 20 (670)
Ankle rehab
Pool x 20 minutes

110128

Noon -
15 minutes of:
TM {walking}, Elliptical, Bike

110127

AM -
Ankle rehab

Noon -
TM walking x 10 minutes, Elliptical 15 minutes
3 sets of 10
Leg press 180, Leg curl 35
2 sets of 10
Lunge 65
Ankle rehab

110126

I didn't sleep well last night.
AM -
Ankle rehab
Push ups 2 x 20 (650)
Physical Therapy {My ankle was sore following therapy}

Noon -
Bike x 30 minutes
3 sets of 10
Rear delt 40 {sets 1 & 2}, 50, Seated row 155, Push ups 2 x 20 (690)
Bench 135 {last set was 8 reps}, Dumb bell shoulder 30
Core
I was very tired and my ankle was hurting, it was very hard for me not to call it quits today. At one point I walked backed to the locker room but convinced myself that I couldn't expect to be a champion if I quit.

110125

AM -
Ankle rehab
Push ups 30 (580)

Noon -
Elliptical x 30 minutes
Ankle rehab
Push ups 30 (610)

PM -
Ankle rehab

110124

AM -
Ankle rehab, push ups 30 (490)
PT

Noon -
Leg press 90 {3 sets of 15}
3 sets of 10
Knee extension 50, Leg curl 30, Rear delt 50
Seated row 150, Bench 135 {only 7 reps on the last set}
dumb bell shoulder 35, 30 Core
Push ups 30 (520)

PM -
Ankle rehab
Push ups 30 (550)

110123

Ankle rehab

110122

AM -
Push ups 20 (460)
Ankle rehab

Noon -
Elliptical x 30 minutes
Ankle rehab

110121

AM -
Push ups 60 (420)
Ankle rehab

Noon -
Elliptical x 10 minutes
Bike x 20 minutes
Ankle rehab
Push ups 20 (440)

110120

AM -
Push ups 40 (360)
PT: I am back to using one crutch to facilitate a more normal gait pattern.

Noon -
3 sets of 10
Bench 135, Pull downs 135, Shoulder press 50
Biceps 50, Triceps 60, Knee extension 50, Leg curl 30
2 sets of 30
Leg press 100
Core, Push ups 20 (380)

PM -
Ankle rehab exercises

110119

AM -
Push ups 45 (290)

Noon -
Bike x 30 minutes
Push ups 30 (320)

110118

AM -
Push ups 15

Noon -
3 sets of 10
Pull downs 120, Machine Shoulder press 50, Bench 115
Knee extension 35, Leg curl 25, Biceps 45
Triceps 50, Push ups 30(245), Core

PM -
Bike x 30 minutes

110117

I visited Dr. Pesut today and she says the bone piece was where the ligament pulled the bone loose. She says 6 - 12 weeks to heal. I have a PT appointment scheduled this Wednesday.

PM -
Bike x 30 minutes.

Push ups 30(200)

110116

My ankle is still sore but I am more mobile. I did make it to the gym.

Bike x 20 minutes and 3 sets of 10 each :
Pull downs, Shoulder press, Knee extension, Leg curl, Chest press, Bicep, Triceps and abs.

110115

Still recovering, I hope to go to the gym tomorrow.

110114

I can weight bear a little today.

110113

Less painful but looks bad. I am still unable to weight bear, but I can move my toes and foot.

110112

Very swollen and painful today.

110111

AM -
Push up 30 and stretch.

Noon -
AWU and then 3 miles on the TM. I finished up with foam roll and stretch.
Push ups 15

PM -
Push ups 15(170) and stretch.
Played 5 games of volleyball, in the sixth I came down on someone's foot and wrecked my ankle. I went to the ER for x-ray and they said it looked good, but there was some floating bone. I am thinking of going to see Dr. Pesut.

110110

AM -
Work is closed today. We have had another snow storm. I am not sure when I will get my run in today. I guess my focus this morning will be on core and stretching.

I went to the gym to get in a run but it was closed. No run today. I will try to do a quality run tomorrow before volleyball.
Push up 75 (110)

110109

I did not do my x-training today. I did do push ups (35) and stretch.

110108

AM -
I am little sore this morning from running and lifting yesterday. I have a 5 mile run on my to do list. Unfortunately it's snowing. Today would be a great day to own a treadmill.

PM -
Active warm up with leg swings
I did 5 miles on the treadmill. 44:09.
Stretch and foam roll.

110107

Noon -
4 miles with middle 2 miles @ 7:22 pace. I had to walk a little to recover.
Foam roll and stretch

PM -
2 set of 12
Rear delt 40, Pull downs 135, Bench 135,
Squats 155, Step ups, Lunges 75, Dumb bell shoulder press 30, 35
Core

110105

I didn't sleep well last night.

Noon -
X-Training x 45 minutes, Bike, C2, Elliptical.
Foam roll and stretch

110104

PM -
I did a thirty minute (30:05) run this evening, covered 3.75 miles.

2 sets of 12
Leg press 180, Chest press 70, Pull down 70
Shoulder press 45, Leg curl 25, Knee extension 50
Triceps 50, 60, Bicep 45

110103

AM -
TM (3.25 miles), Bike, and C2 1 hour total.
Stretch and foam roll for calves and hamstrings.

110102

I completed a 5 mile run today in just under 42 minutes.