The Break Room

Nursing an injury is never easy.  I watched my right ankle swell up to the size of a navel orange and remain sore for most of the week.  Sucked because I had to adjust my running schedule a bit.  Moved much of my cardio to the elliptical. 

Swelling is down, but the ankle is still a little tender for my taste so will likely take it easy a little more and just switch to some stationary bike and rope work to build back the muscle and tendons in that area.

Last week's routine:

Sunday:  Rest

Monday:  Chest

• Incline: 5 sets (Wt. 185-215# x 3-8 reps);
• Decline: 8 sets (Wt. 205-235# x 4-8 reps);
• Bench: 4 sets (Wt. 185-225# x 5-8 reps)

Tuesday:  Cardio/Flexibility

• Elliptical trainer - 35mins
• HIIT Training - 15 mins
• Yoga - 35 mins

Wednesday:  Cardio/Arms

• Elliptical trainer - 35 mins
• P90X Shoulder/Arms (HIIT) - 30 mins

 Thursday:  Cardio/Legs

• Elliptical trainer - 25 mins
• P90X Legs/Back (HIIT) - 45 mins

Friday:  Arms/Cardio

• Bicep Curls - 6 sets (Wt. 20-50# x 8-12 reps)
• Incline Shoulder Press - 6 sets (Wt. 20-40# x 8-15 reps)
• Chest Flys - 6 sets (Wt. 20-30# x 8-12 reps)
• Tricep Pulldowns - 4 sets (Wt. 88-120# x 8-10 reps)

Saturday:  Chest/Back

• Bench - 9 sets (Wt. 185-245# x 4-10 reps)
• Decline - 5 sets (Wt. 185-235# x 6-8 reps)
• Deadlift - 2 sets (Wt. 225# 8 reps)
• Shoulder Shurgs 3 sets (225# x 8 reps)
• Pullups 3 sets x 8 reps
• Chinups 1 set 8 reps
• Ab Crunches 100 reps