Birch's Fitness Journal - Page 5 - Ausbb

birch · 14-03-2010, 02:47 PM

Hurt my ankle today in a soccer trial. I sprained it a while ago so it's not as strong. Hopefully it won't affect my squats tomorrow.

I can barely bend my toes up, should I get it looked at?

PowerBuilder · 14-03-2010, 03:33 PM

Quote:

Originally Posted by birch

Hurt my ankle today in a soccer trial. I sprained it a while ago so it's not as strong. Hopefully it won't affect my squats tomorrow.

I can barely bend my toes up, should I get it looked at?

it probably will effect your squattin'. Give it a try. If it's not practical, do 1/4 squats or something similar

birch · 14-03-2010, 03:41 PM

Quote:

Originally Posted by PowerBuilder

it probably will effect your squattin'. Give it a try. If it's not practical, do 1/4 squats or something similar

No worries, will give it a go. I usually bend my toes up to help me push from my heels so if it's still sore tomorrow that might be a bit hard lol.

birch · 15-03-2010, 07:57 AM

Ok ankle is still hurting and I tried some bodyweight squats this morning and it didn't feel good so I'm either going to not do squats today, or do a tuesday / thursday / saturday routine this week then go back to mon/wed/fri next week. Which one sounds like a better idea?

minithemeezer · 15-03-2010, 01:01 PM

Your body will probably tell you which day is best to re-start squats, rather than you trying to give it two alternatives

. Have you been icing your ankle? Ice massage is one of the great accelerators of healing strains and sprains.

birch · 15-03-2010, 04:37 PM

Quote:

Originally Posted by minithemeezer

Your body will probably tell you which day is best to re-start squats, rather than you trying to give it two alternatives

. Have you been icing your ankle? Ice massage is one of the great accelerators of healing strains and sprains.

Yeah you're probably right. Right now my body probably hates me because I had a few beers last night which wasn't a good idea. My ankle is still sore and now my thigh has something wrong with it as well. I'm thinking bout taking this week to recover and start next week because I don't want to risk doing something serious to myself.

I'll get a bag of frozen veges on it now, cheers

birch · 15-03-2010, 06:27 PM

Took my bandage off my foot to have a shower and my foot is pretty bruised. Going to ice around my ankle/foot and if everything is alright tomorrow I'll try do tues/thurs/sat routine for this week. Too keen to start lifting lol

birch · 15-03-2010, 09:01 PM

15/03/10

Meals

7:00AM - Shake with 1/3 cup oats, 1 banana, 1 scoop WPI & 350ml milk
10:00AM - Banana & 15 almonds
1:00PM - Salad with 125g tuna slices, mixed lettuce leaves, cucumber, tomato
4:00PM - 2 chicken tenderloins & mixed vegetables
7:00PM - Steak & mixed vegetables

birch · 16-03-2010, 04:34 PM

Foot feels better today, still sore though. Gonna take my mate's advice and do some walking on the treadmill, then I'll just do some random exercises.

birch · 16-03-2010, 08:54 PM

16/03/10

MEALS

- 7:30AM - 3 fried eggs. Shake with 1/4 cup oats, 1 scoop WPI, 1 banana & - 350ml milk
- 11:00AM - Banana & 15 almonds
- 1:00PM - Garden salad with 125g tuna slices
- 4:00PM - 2 chicken tenderloins & mixed vegetables
- 6:00PM (PWO) - 1 scoop WPI with 250ml milk & 1 tsp creatine with 200ml grape juice
- 7:30PM - Steak & mixed vegetables

EXERCISE

- 5.1km walk with incline (45 mins @ 7kmph)
- Chin-ups: 7-5-5
- 3 x 6 x 10kg DB Curls
- 3 x 12 Reverse crunches
- 3 x 60sec Planks

First time having creatine ever today. I dunno if it was placebo but I felt really energetic 5-10 mins after taking it. Is that normal?

14-03-2010, 02:47 PM	#41 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	Hurt my ankle today in a soccer trial. I sprained it a while ago so it's not as strong. Hopefully it won't affect my squats tomorrow. I can barely bend my toes up, should I get it looked at? __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication. Last edited by birch; 14-03-2010 at 02:50 PM.

15-03-2010, 07:57 AM	#44 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	Ok ankle is still hurting and I tried some bodyweight squats this morning and it didn't feel good so I'm either going to not do squats today, or do a tuesday / thursday / saturday routine this week then go back to mon/wed/fri next week. Which one sounds like a better idea? __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication.

15-03-2010, 06:27 PM	#47 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	Took my bandage off my foot to have a shower and my foot is pretty bruised. Going to ice around my ankle/foot and if everything is alright tomorrow I'll try do tues/thurs/sat routine for this week. Too keen to start lifting lol __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication.

15-03-2010, 09:01 PM	#48 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	15/03/10 Meals 7:00AM - Shake with 1/3 cup oats, 1 banana, 1 scoop WPI & 350ml milk 10:00AM - Banana & 15 almonds 1:00PM - Salad with 125g tuna slices, mixed lettuce leaves, cucumber, tomato 4:00PM - 2 chicken tenderloins & mixed vegetables 7:00PM - Steak & mixed vegetables __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication.

16-03-2010, 04:34 PM	#49 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	Foot feels better today, still sore though. Gonna take my mate's advice and do some walking on the treadmill, then I'll just do some random exercises. __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication.

15-03-2010, 01:01 PM	#45 (permalink)
minithemeezer Senior Member Join Date: Dec 2009 Location: Mornington Peninsula, Victoria Gender: Posts: 279	Your body will probably tell you which day is best to re-start squats, rather than you trying to give it two alternatives . Have you been icing your ankle? Ice massage is one of the great accelerators of healing strains and sprains.

16-03-2010, 08:54 PM	#50 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	16/03/10 MEALS - 7:30AM - 3 fried eggs. Shake with 1/4 cup oats, 1 scoop WPI, 1 banana & - 350ml milk - 11:00AM - Banana & 15 almonds - 1:00PM - Garden salad with 125g tuna slices - 4:00PM - 2 chicken tenderloins & mixed vegetables - 6:00PM (PWO) - 1 scoop WPI with 250ml milk & 1 tsp creatine with 200ml grape juice - 7:30PM - Steak & mixed vegetables EXERCISE - 5.1km walk with incline (45 mins @ 7kmph) - Chin-ups: 7-5-5 - 3 x 6 x 10kg DB Curls - 3 x 12 Reverse crunches - 3 x 60sec Planks First time having creatine ever today. I dunno if it was placebo but I felt really energetic 5-10 mins after taking it. Is that normal? __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication. Last edited by birch; 16-03-2010 at 09:01 PM.