August 5th, 2014
AM: Lower dynamic body stretch that tagged running as a bad idea. My left hip flexor was still swollen. I headed to the gym and completed 4 sets of 12 of the following: Light calf raises at 80lb plus body weight Light hamstring curls at 30-40lb Heavy squatted side steps at 60lb + 8 squats at the end (both directions) Leg extended, core engaged chest presses with two 25lb dumbbells Heavy pectoral pulls to hip at 80lb Before sets 1 and 3 I did 5 minutes turn over on the elliptical. After all four sets, I was stretched to maximum range. Protein was taken after, core was not sore from the previous day (odd). PM: Back at the gym This time my alma mater. Three sets of 15 of the following: Seated calf raises at 90lb plus machine weight Standing calf raises on the assisted squat machine at 90lb plus machine weight One legged, balanced toe touches on the half ball with 12lb medicine ball One legged full range calf raises Protein taken afterwards and a short calf stretch to induce recovery and reduce tightness. Sleep is in full leg compression tights.
