Workout for 27 February 2010.

February 28th, 2010

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Last week’s squat workout seemed to tweak my calves a little bit — not bad, not much, but enough to make me cautious for a few days. (It’s been two and a half years since I tore the medial head of my left gastrocnemius . . . but the memories are fresh.)

Remedy #1 — I took several days off, which fit my life better anyway since the past week at work was hectic.

Remedy #2 — On Friday I got a massage in the spa at my gym. Per my instructions, the masseur ironed out my legs thoroughly. Ow . . . but in a good way.

Remedy #3 — I’m taking yet another day or two off for my legs, drinking lots of water, taking some ibuprofen for inflammation, using the foam roller to keep my calves loose, and doing workouts like this one:

  • Warmed up on spin bike — 10 minutes easy.
  • Foam roller.
  • Incline dumbbell press:
    • 10 x 40#’s
    • 10 x 45#’s
    • 10 x 50#’s
    • 10 x 55#’s
    • 10 x 50#’s
    • 7+ x 45#’s
    • 10 x 40#’s

alternating with . . .

  • Dumbbell row:
    • 10 x 40#
    • 10 x 45#
    • 10 x 50#
    • 10 x 55#
    • 10 x 50#
    • 10 x 45#
  • Steam room.

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