Monday: Rode to the gym and had a light weigh workout. These last couple days have been a bit harsh on the soreness and today after getting of the bike for half an hour i was warmed up to do some dead lifts and stuff like that. Thirty minutes of biking and i called it a day. Felt great by the way.
Tuesday: Had a great glut workout. The most intense glut workout i've had in years. After reading Joe Uhan's response to my comment on IRF about my gluts being weak, i took it upon myself to get it done. I will do similar workouts like this to strengthen this up.
Wednesday: Rode to the gym and completed both boot camp and spinning classes. Boot camp was challenging with TRX. New guy named Daniel gave us a good workout. John on spinning was good, i'm still taking it easy on the pressure. Completed the class but i just didn't stand up at all on the sprints or other combination workouts. I still made it challenging to myself by sprinting faster that usual. Great workout.
Thursday:Off
Friday: good workout at the gym, did the but routine that i put together. Was a good challenging one and to wrap it up i did a 30 minute bike workout.
Saturday: Boot camp and spinning this morning at the gym. Boot camp was great because we did mostly agility stuff doing fire feet on squares. The instructor had a long variety of different ones. I have never done this kind of stuff before and i know for a fact that i NEED to do this kind of training NOW for rehab. I feel that this is the perfect timing for doing this kind of training and i feel like it fell out of the sky for me.
Sunday: Off
Was extra careful this week on not putting a lot of weight on my ankles when working out and i think i did a good job. My ankle feels good, no notable extraordinary progress but do know that i need some time. Feel strong about this approach and will continue to follow it for the next weeks.
totals:
Running: 0
Biking: 7 miles
Boot Camp: 2
Spinning: 2
Indore biking: 2, 30 minute workouts.
Lifting: 2 workouts
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