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Ankle problems are the worst. Take a couple weeks off from legs. You will not lose anything in two weeks. As far as cardio goes do stationary bike.
Definitely ice it and relax it as much as possible
Great update!
food looks killer
Got a wrap for my ankle. I can walk on it fine, it's fully mobile, just has one small tender spot under the ankle bone. Not to tender just slightly. But when I push back up on the Squat with a heavier weight for myself I've felt like a stretch feeling. Afterwards it seems tender there for a couple days. I got a wrap/brace to start using. Just weird because I can't even say what I did. But don't want to hold back or delay. I just don't want something to tare either. If it is a sprain it would be a minor one. It would almost feel like I slightly rolled it with out rolling it. Hopefully by Tuesday I feel pretty good on it. That's the next squat day. Dead lifts I can feel it but it gets slightly less aggravated.
12-07-2023 Logs
Wake up
1 pre work out drink
0 protein shake
0 Amino drink
Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 2100 mg
10 G Fish oil
O Breakfast
Work out with 1 protein drink
Lunch Tomato-Herb Spaghetti With a Kick plus Spinach & Toasted Garlic Panko with 2% Milk
Dinner Brown Rice and Beans with cheese pickle and beef with water
Last 2 eggs 1 fish with water
Treadmill Running
Set 1: 00:20:00
Distance: 2.2 mile
Speed: 6.5 mph Lap/Rep: 9.0
Barbell Ab Rollout (Kneeling)
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
Set 5: 20
Set 6: 25
Dumbbell Side Bend
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 15
Set 4: 50 lbs x 15
Set 5: 50 lbs x 20
Set 6: 50 lbs x 25
Push-Up
Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20
Set 5:30
Set 6: 65
Hanging Leg Raise
Set 1: 10
Set 2: 10
Set 3: 10
Set 4: 10
Set 5: 10
Set 6:10
12-08-2023 Logs
Wake up
0 pre work out drink
0 protein shake
0 Amino drink
Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 2100 mg
10 G Fish oil
0 Breakfast
Work out with 1 protein drink
Lunch Brown Sugar Bourbon Pork Chops with Apple Pan Sauce, Scallion Mashed Potatoes & Broccoli with 2% Milk
Dinner Brown Rice and Beans with cheese and peppers water
Last 2 eggs 1 chicken with water
Treadmill Running
Set 1: 00:20:00
Distance: 2.3 mile
Speed: 6.8 mph Lap/Rep: 9.0
Leg Raise
Set 1: 20
Set 2: 20
Crunch
Set 1: 40
Set 2: 40
Rear Pull-Up (Wide Grip)
Set 1: 20 lbs x 10
Set 2: 20 lbs x 10
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24
Leg Raise
Set 1: 20
Set 2: 20
Crunch
Set 1: 40
Set 2: 40
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Pull-Up
Set 1:12
Set 2: 12
Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24
Leg Raise
Set 1: 26
Set 2: 32
Crunch
Set 1: 60
Set 2: 80
Chin-Up
Set 1: 20 lbs x 14
Set 2: 20 lbs x 16
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24
12-07-2023 Logs
Wake up
1 pre work out drink
0 protein shake
0 Amino drink
Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 2100 mg
10 G Fish oil
O Breakfast
Work out with 1 protein drink
Lunch Tomato-Herb Spaghetti With a Kick plus Spinach & Toasted Garlic Panko with 2% Milk
Dinner Brown Rice and Beans with cheese pickle and beef with water
Last 2 eggs 1 fish with water
Treadmill Running
Set 1: 00:20:00
Distance: 2.2 mile
Speed: 6.5 mph Lap/Rep: 9.0
Barbell Ab Rollout (Kneeling)
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
Set 5: 20
Set 6: 25
Dumbbell Side Bend
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 15
Set 4: 50 lbs x 15
Set 5: 50 lbs x 20
Set 6: 50 lbs x 25
Push-Up
Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20
Set 5:30
Set 6: 65
Hanging Leg Raise
Set 1: 10
Set 2: 10
Set 3: 10
Set 4: 10
Set 5: 10
Set 6:10
12-08-2023 Logs
Wake up
0 pre work out drink
0 protein shake
0 Amino drink
Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 2100 mg
10 G Fish oil
0 Breakfast
Work out with 1 protein drink
Lunch Brown Sugar Bourbon Pork Chops with Apple Pan Sauce, Scallion Mashed Potatoes & Broccoli with 2% Milk
Dinner Brown Rice and Beans with cheese and peppers water
Last 2 eggs 1 chicken with water
Treadmill Running
Set 1: 00:20:00
Distance: 2.3 mile
Speed: 6.8 mph Lap/Rep: 9.0
Leg Raise
Set 1: 20
Set 2: 20
Crunch
Set 1: 40
Set 2: 40
Rear Pull-Up (Wide Grip)
Set 1: 20 lbs x 10
Set 2: 20 lbs x 10
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24
Leg Raise
Set 1: 20
Set 2: 20
Crunch
Set 1: 40
Set 2: 40
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Pull-Up
Set 1:12
Set 2: 12
Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24
Leg Raise
Set 1: 26
Set 2: 32
Crunch
Set 1: 60
Set 2: 80
Chin-Up
Set 1: 20 lbs x 14
Set 2: 20 lbs x 16
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24
Attachments
@Lipster if you need to wrap the ankle I would suggest you go low on the legs maybe every 14 days legs be safe
and happy you have omegas and psyllium
keep this updated
meals super clean looking
you need to take time off lower body
I see you’re still running on treadmill with your ankle problem. Stop doing that for at least a week. Give yourself time to heal. Ankle problems are the worst. They take forever to heal. Trust me I’ve gone through this. I’ve had ankle surgery.
APPROVED LOG
even a slight sprain can take many weeks or even months to heal
