Adam Bishop
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13mins on the bike this morning.
Lowerbody session in the barn. Everything went to plan. Progressed up to a super mini band for my calf ISOs now, I’ll move my way up the bands as I progress my daily sessions. Reintroduced some leg press which was a bit more comfortable now I have the thinner sole on the boot.
Hatfield squats 90x5x10
SSB GMs 70x3x10
SL Leg Ext – 42.5x3x20
SL Leg curl – 37x3x20
Leg Press – 3×20
SL Calf Raise – Rx3x20 -
Rest day.
141.6kg this morning, some of the water has dropped off as the ankle swelling has gone down.
Got my 12mins on the bike done this morning.
Took the dogs to the dog park for them to run around as the wife is away and I’m not mobile enough in this boot to give them a good exercise.
Back in the gym tomorrow for some lowerbody
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With a vast array of non-axial loaded lowerbody movements available I would personally stick to your current split and train around the injury.
There so many options using bodyweight, DBs or machines that you can use.
As Clare said, select movements that are pain free and you’ll be fine.
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Push session at physique warehouse:
Seated Smith Press 141×6 95×14
DB Lateral Raise 27.5×8 15×20
Atlantis incline Press 210×9 then drop set
Panatta fly 3×12
Cable fly/press 3×10
CG Nautilus press 125×6
Pressdowns 50×12 then drop set
Skullcrusher triple set 1×12Then had some treatment with the physio on my way home. Ankle pretty swollen after doing way too many steps yesterday getting into London. Should settle down quickly.
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Morning trip into London to have a follow up appointment with the surgeon and get a scan to check the tendon’s healing. All looks good and is healing well.
Back home then for a pull session in the barn:
CG Pulldown 120.5×9 86×15
Seated cable row 113×8 86×12
SA Pulldown 45×8 31×14
DB Upright Row 35×10 20×15
EZ Thick bar curl 50×8 30×14
Seated DB Curl 3×12
Seated DB Hammer curl 3×12Also had some some soft tissue work done on my calves and quads as my patella tendon on my non injured side is getting a bit reactive with all the hoping about on one leg over the past few weeks.
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142.1kg morning weight.
Super easy bike session this morning as I reintroduced some cardio. Out of the boot for this but I have to be strict and push through my heal so no strapping into the pedals. Just did 10min and I’ll slowly build this up daily.
Legs session:
Hatfield squats 80x5x10
SSB Bulgarian Split Squat 52.5x3x10
SSB GMs 60x3x10
SL Leg Ext – 40x3x20
SL Leg curl – 36x3x20
SL Calf Raise – Rx3x20 -
Rest day today. Just got my banded calf work and iced my ankle done today.
Also had my weekly sports massage mainly on my calves and arms.
Boot goes down another click tonight and I’m also allowed to commence cardio in the form of the bike from tomorrow morning
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141.9kg bodyweight this morning.
Press session in the barn:
Hammer strength chest Press 111×8 61×16
Incline DB Press 3×12
SA Cable Lateral Raise 15×10 10×15
Seated DB Press 3×12
Push downs 52×5 31×16
Unilateral cable extension 22.5x3x12 -
Pull session at Physique Warehouse:
HS pulldown 180×6 130×14
Star trac 161×12 109×15
Iso lateral row 120×8 then drop set
Rev pec dec 170×9
Face pull 85×12
Seated cable curl 3×12
Seated DB Curl 3×12Little bit lower on energy today with things feeling heavier than they should, nothing to worry about as I’m still progressing. Bodyweight and calories are a lot lower than I’m used to so it’s expected.
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Rest day – much needed as I’m pretty sore.
Got my calf work done this morning with some isometrics and some isotonic reps.
Bodyweight at 142.5kg this morning so time to reduce the food down again.
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Leg session today:
Hatfield squats 70x5x10
SSB Bulgarian Split Squat 50x3x10
SSB GMs 50x3x10
SL Leg Ext – 40x3x20
SL Leg curl – 35x3x20
SL Calf Raise – Rx3x20Moved the order around now that I’m settled on these movements for the next 8 weeks. Bilateral Goodmornings felt more natural in the boot over the split stance. Also upped the reps on the single leg curls/extensions as I need to keep the weight down a bit on these movements as I’m a bit concerned with putting too much pressure through the boot especially on the curls as the pad rests on the mechanism.
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Push session at physique warehouse:
Seated Smith Press 140×6 95×13
DB Lateral Raise 27.5×8 15×18
Front raise superset 3×10/10
Atlantis incline Press 200×8 then drop set
Panatta fly 3×12
Pec dec 7×10
CG Nautilus press 125×5 100×12
Pressdowns 50×11 35×13
Pressdown triple set 3×20Also had physio today and my ankle is looking good – not in a foot fetish way but it’s definitely healing well. I’m at plantigrade now and pain free on all ISOs while exerting decent force. Booked in for another scan and surgical follow up next week
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Start of another week with some pulling in the barn:
CG Pulldown 118×8 79×15
Seated cable row 106×8 79×15
WG Cable row 79×10 59×14
Seated DB Upright Row 30×10 17.5×20
Seated DB Curl 30×5 17.5×14
Seated DB Hammer curl 25×10 14×14
EZ Thick Bar curl 3×10All went to plan. The flatter sole on the boot is going to take some getting used to, I had a proper slow walk around the supermarket today to pick up some supplies. Physio and push session tomorrow
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Body beat up so todays rest day was much welcomed.
Clicked the boot down another peg so I’m sitting at 10deg and I’ve moved over to the flatter sole which is saving my hip a bit. Will take some getting used to the flatter foot position but a big step forward (pun intended) in the long run
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Some new movements for todays lower session:
SSB Bulgarian Split Squat 40x5x10
SSB Hatfield squats 2×20
SSB Split Stance RDL 3×10
SL Leg Ext – 75x3x10
SL Leg curl – 63x3x10
SL Calf Raise – Rx3x20Managed to add Hatfield squats while standing on a mat on my right leg to level out the boot. Felt good to be doing some form of bilateral squat again. I chose a Hatfield as it allows me to limit dorsiflexion and I can perform them in the boot. This will be a movement I’ll use until I’m ready to perform standard back squats with a significant load.