Finally ventured back into the Gym on Tuesday night. Trained chest and triceps.
Flat dumbells: warmed up with 30lb for 12 reps, followed by 40lb for 10 reps, 50lb for 2 sets of 8 then 6, back down to 40 for 8 reps
Incline dumbells: 45lb 3 sets of 8
Cable crossover: 3 sets of 12 at 20lb,30lb and 40lb (very strict with a good stretch)
Close grip bar: warmed up with 30kg for 12 reps, followed by 40kg for 2 sets of 8 reps
Rope pulldown: 80lb 4 sets of 10 (I think... was chatting at bit.....)
Dips: 3 sets of 6 (nervous doing these in case I slipped and landed on my foot!!)
Foot was throbbing by the end of the workout - I guess the elevated blood pressure from training.....
Went home, showered and removed the bandages from my foot - at last.... here are the pics. You can see there is still quite some swelling.
On the subject of pain - Two days later I am severely sore from Tuesdays nights session! I guess thats what happens when you don't train for nearly a month!! Realistically I think the December deadlift comp is looking bad. I'm no where near being able to bear any weight on that foot - the best way I can describe it is this - Imagine having a little marble taped under the ball of your foot - thats what if feels like when I walk or take any weight on my right foot - I think its just from the swelling. Physio tomorrow so I'll ask Stuart.
Anyway, if I cant do the deadlift comp I'll offer my services to referee again - it was fun and I as I love this sport I'd like to put something back into it. I know I'm not the only one that thinks like that as my fellow nationals competitor Louise Vu-Duy was also at the novice bench press last weekend in an official capacity doing the scoring.
Tonight I'll be in the gym again to do a little leg work, leg extension and leg curls.... about all I can do really. Probably throw in some bicep work. Cant even think of doing back or shoulders with my chest jammed up the way it is. Ohh the pain, the pain.... :-)