110228

AM -
Warm up = foam roll and leg swings
TM = 30 minutes, 8 1 x minute run with speed 6 - 6.8
Push ups 40 (810)

110226

I woke this morning with a bit of a headache and a sore ankle. Three advil and some coffee should take care of me. Today is a run day, but will probably be more of a walking day. I will soon be 7 weeks post injury.

Noon -
Warm up = 3 minutes TM
Run = TM x 30 minutes {2 minutes run 1 minute walk mph 6 - 6.7}
Push ups 20 (770)

110225

I slept a little better last night.

AM -
TM x minutes some running but my ankle still hurts.
Push ups 20 (720)

Noon -
Warm Up= Arc trainer x 5 minutes

Power = Kettle bell swing 20, 25 {3 sets of 6}

Strength = Squats 135, 185, 205 {3 sets of 10, 8, 6}, Leg curl 40, 50 {3 sets of 8, 6, 6}, Bicep curls 60 {3 sets of 8}
Push up 30 (750)
Hammer = Chest press 70, 90, 110 Seated row 120, 140, 190 {3 sets of 10, 8, 6}
Ankle rehab

110224

I slept poorly again last night. That's 2 nights in a row. I'm feeling pretty rough and will not try to train today.

AM -
Ankle rehab, Push ups 20 (700)

I got my TM today, it's up early for a run. If I drag my butt out of bed.

110223

I slept poorly last night.

Noon -
Power = Box jumps 2 sets of 10 [Some ankle pain on lift off]

Strength = Walking lunges 3 sets of 15, Step up 20# 3 sets of 10 and Bench 135, 165, 175 3 sets of 10, 8, 5

Hammer = Pull downs 90, 110, 130, Shoulder press 70, 90, 110
Push ups 40 (680), core

110222

AM -
Push ups 30 (640)
Ankle rehab

Noon -
TM x 30 minutes {1 minute walk, 1 minute run, 6, 6.5, 7 mph}
My ankle still hurts to run, but it's getting better.
Ankle rehab

110221

AM -
I slept good last night, but felt rough this morning.

Warm up = 5 minutes of elliptical
Power = Jammer 70#'s 3 sets of 8; Hang cleans 65, 85, 105 3 sets of 6

Strength = 3 sets of 10, 8, 6 each
Leg press 180, 270, 360, Leg curl 30, 40, 50
Knee extension 35, 50, 65, Seated row 140, 155, 170

1 set of 20
Bicep curls 45, Triceps 50
Core, stretch, Push ups 20 (610)
Arc trainer x 10 minutes, bike x 10 minutes

110220

My ankle was better today so I went to the track. I ran the straights and walked the turns for 30 minutes. It still hurts but I got to keep going.

110219

I slept poorly last night which may be the reason I'm not feeling up to training today. Also there is my sore ankle and lingering soreness from Thursday's strength workout.

110218

AM -
Push ups 40 (560)

Noon -
TM x 34 minutes 17 x 1 minute run
Stretch and Push ups 30 (590)

110217

Am -
Ankle rehab and Push ups 20 (500)

Noon -
Push ups 20 (520)
3 sets 10, 8, 6
Squats 135, 165, 195
Pull downs 120, 140, 160
Bench 135, 155, 175

3 sets of 10
Step ups 20

3 sets of 6
Kettle bell 20

Core and Ankle rehab

110216

AM -
Ankle rehab
Push ups 50 (460)

Noon -
TM 30 minutes 15 1 minute run at 6mph
Ankle rehab
Push ups 20 (480)

110215

AM -
Ankle rehab

PM -
Ankle rehab
Push ups 60 (410)

110214

PM -
I was able to do some light running on grass. Not much, not too fast, and painful.

110213

Noon -
TM x 6-7 minutes, I could not run any today due to banging my ankle on the couch yesterday.

Ankle rehab
3 sets of 10, 8, 6
Seated row 155, 170, 185
Squats 135, 165, 185
Incline dumb bell 50, 60, 70
High pull 75, 85, 95
Leg curl 30, 40, 50

Push ups 20 (350)

110211

AM -
Push ups 40 (290)

Noon -
TM x 20 minutes; 5 mph run x 1 minute x 7
Push ups 40 (330)
Ankle rehab

110210

Noon -
TM x 20 minutes. I was able to run at 5mph for 4 1 minute intervals. I had some discomfort, but it was tolerable.

Push ups 30(250)

3 sets of 10, 8, 6
Bench 135, 145, 165
Pull down 100, 120, 130

Rope x 3 sets
Kettle bell 20# x 3 sets
BOSU step ups with 20# x 3 sets of 10

110208

Noon -
TM x 20 minutes - walking
3 sets of 10, 8, 6
Squats 135, 155, 185
Dumb bell bench 50, 60, 65
Dumb bell shoulder 30, 35, 40
Step ups 3 sets of 8-10
Push ups 20 (220)
Pull ups 3 sets of 4-6

110207

Noon -
Bike x 35 minutes
Stretch, push ups 20 (160)
Form drills - high knees

PM -
Push ups 40 (200)

110206

X-training 1 hour

110205

I didn't sleep good last night, but I am up trying to get my self going.

AM -
TM x 20 {some running with assistance}
Leg press 180 270 {10 8 8}
Bench 135 145 165 {10 8 6}
Step ups 30 {4 sets of 10}
Seated row 150 170 180 {10 8 6}
knee extension 50 65 80 {10 8 6}
Push ups 40 (140)
Biceps 60 70 {10 6 6}
Leg curl 30 40 50  {10 8 6}
Triceps 50 60 70  {10 8 6}
High pull 75 85 95  {10 8 6}
Core
Pool

110204

Noon -
Bike x 40 minutes
10' warm up, 6 minutes moderate 2 minutes easy x 3, 6' cool down

110203

AM -
Ankle rehab
Push ups 20 (100)

Noon -
TM x 20 minutes
Push ups 20 (120), ankle rehab
{10 8 8}
Pull down 125, 150
Bench 134, 145, 155
Dumb bell shoulder 30, 35, 37.5
Lunges

My ankle still swollen every evening.

110202

AM -
Physical therapy

Noon -
x-training (8 x 2 minutes hard/2 minutes easy)
The first 4 sets were on the bike the next 2 on the elliptical (increased ankle pain), then I had to finish the last 2 back on the bike.
Push ups x 40 (80)

110201

AM -
Ankle rehab, push ups 40 (40)

Noon -
TM x 25 minutes
Rear delt 50 3x10
Bench 135, 145 2x8
Dumb bell shoulder 30, 35 2x8
Seated row 155, 170 2x8

PM -
Pool rehab