Shrugs 50lb ea 30x
Dbl kb racked carry 35lb ea 179'
Did that twice to warm up
DB deadlifts 100lb total, Flr Press 35lb ea, DB Bent Row 45lb, Step ups 35lb.
I did the first set of deads then I fell off my steps and twisted my ankle pretty bad. (I was chasing a piece of paper). So I scrapped the deads and Step Ups and just did the presses and Rows. Needless to say I was pretty pissed off.
So that came out to be:
5x2, 10x, 10x (no leg/body drive), 10x (no drive), 5x2 on the presses
5 sets of 10 on the rows.
Leg circles: 20 ea direction
Leg lifts 15x
Did that twice
Then my sister came over and I was helping her workout so I added the following :
Pushups 15x
I was feeling better so I chanced deadlifts (bad idea):
35lb KB 5x, 100lb total db 8x, 10x
Rows 35lb 5x, 10x, 10x
Leg circles 10 ea direction 3x
By 9pm I couldn't walk or move my toes. It feels better now, no swelling, but I'm not taking a chance today. I'll stuck with all upper body until I know it's better. This really sucks.
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