- Seated DB Curls - 25's x 20, 25's x 20, 25's x 20
- Overhead DB Ext - 50 x 20, 60 x 20, 65 x 15, 60 x 20
- Concentration Curls - 20 x 20, 25 x 20, 25 x 20
- Rope Pushdowns - 37.5 x 20, 37.5 x 20, 37.5 x 20
- DB Hammer Curls - 35 x 20, 35 x 20, 25 x 20
- Cross Body Cable Ext - 7.5 x 20, 12.5 x 20, 12.5 x 20
- Abs
Workout Comments
- Rest times at 30 seconds
- Arms were about to explode! Pump was unreal.
- I didn't want to leave so I added in another bi and tri exercise as a good finisher for the week.
"Obsessed is merely a word the lazy use to describe the dedicated"
"The only way to bag a classy lady is to give her two tickets to the gun show...and see if she likes the goods"
-Ron Burgundy
I have been playing in a rec basketball league on Sundays. We suck but have fun and it is a good source to get some extra exercise on the weekend. Yesterday was not so fun. I went up for a rebound and came down sideways on my right ankle. Not sure if I landed on someone's foot or what happened but I went down hard. It immediately swelled up to ginormous size so I knew it wasn't going to be good. I went to the ER after the game where I sat there for +4 hours. They took some X-Rays that came back negative so that's good, but the Doc said I tore at least one ligament in my ankle and it is severely sprained. I am on crutches and in an air cast. I have an appointment with an orthopedic this afternoon to get a gameplan of rehab. This was no what I had in the plans, but I guess that's life. I plan on doing the best I can in continuing with my goals. I will keep everyone updated on how everything is going.
"Obsessed is merely a word the lazy use to describe the dedicated"
"The only way to bag a classy lady is to give her two tickets to the gun show...and see if she likes the goods"
-Ron Burgundy
I have been playing in a rec basketball league on Sundays. We suck but have fun and it is a good source to get some extra exercise on the weekend. Yesterday was not so fun. I went up for a rebound and came down sideways on my right ankle. Not sure if I landed on someone's foot or what happened but I went down hard. It immediately swelled up to ginormous size so I knew it wasn't going to be good. I went to the ER after the game where I sat there for +4 hours. They took some X-Rays that came back negative so that's good, but the Doc said I tore at least one ligament in my ankle and it is severely sprained. I am on crutches and in an air cast. I have an appointment with an orthopedic this afternoon to get a gameplan of rehab. This was no what I had in the plans, but I guess that's life. I plan on doing the best I can in continuing with my goals. I will keep everyone updated on how everything is going.
That sucks bro, I hope you have a speedy recovery. The road to success is filled with potholes and hurdles. You will get through it.
Sorry I didn't respond sooner....weekend was crazy. Your main focus is no longer this contest but healing and getting healthy. Rest that foot and be prepared for a pain in the ass road to recovery. No worries because you can still train upper body and your good leg. Also we can really tighten up the diet to preserve muscle mass and keep serious weight gain to a minimum. Don't sweat it bro.....just a mo.or hiccup.
That sucks bro, I hope you have a speedy recovery. The road to success is filled with potholes and hurdles. You will get through it.
Thanks bro. I know this is just a speedbump and will do my best to get where I wanna be with what I can do.
Originally Posted by Imjorman
Sucks bro. Take care of yourself; you'll be back at it in no time.
Yup, hoping for a quick recovery too. But I am taking things slow. I have heard it is easy to sprain it again after the first time...
Originally Posted by dannynb
Sorry I didn't respond sooner....weekend was crazy. Your main focus is no longer this contest but healing and getting healthy. Rest that foot and be prepared for a pain in the ass road to recovery. No worries because you can still train upper body and your good leg. Also we can really tighten up the diet to preserve muscle mass and keep serious weight gain to a minimum. Don't sweat it bro.....just a mo.or hiccup.
No worries Danny. I hope the wedding was everything you and your woman wanted it to be.
I figured my plan was going to change for the duration and I know that I need to get this thing healed up 100% so I don't have issues down the road. The sad thing is that after killing it last week I was so pumped to get in the gym this week and best my numbers. Oh well, shit happens. I will let you know what the Doc says this afternoon. I will let him know that I plan to continue training what I can and hope he can accommodate as much as possible.
"Obsessed is merely a word the lazy use to describe the dedicated"
"The only way to bag a classy lady is to give her two tickets to the gun show...and see if she likes the goods"
-Ron Burgundy
I have been playing in a rec basketball league on Sundays. We suck but have fun and it is a good source to get some extra exercise on the weekend. Yesterday was not so fun. I went up for a rebound and came down sideways on my right ankle. Not sure if I landed on someone's foot or what happened but I went down hard. It immediately swelled up to ginormous size so I knew it wasn't going to be good. I went to the ER after the game where I sat there for +4 hours. They took some X-Rays that came back negative so that's good, but the Doc said I tore at least one ligament in my ankle and it is severely sprained. I am on crutches and in an air cast. I have an appointment with an orthopedic this afternoon to get a gameplan of rehab. This was no what I had in the plans, but I guess that's life. I plan on doing the best I can in continuing with my goals. I will keep everyone updated on how everything is going.
Like everyone else said bro just take it easy and rest up that ankle. Youll still be able to lift just have to be smart and work around that ankle as you rehab it. No worries, youll come back stronger! Keep your head up!