I hate those types of days when everything feels flat--they are so de-motivating. It was an average Tuesday workout wise aside from the times being a lot slower. My ankle was quite sore, I fear the worst. It has been six months with no real progress. I fear a tear. Every time it starts to heal I seem to over-train and immediately make it worst.

TODAY'S WORKOUT

Warm-up
3x10m
3x20m
3x30m
2x3 runways (felt slow, poor running)
Squats 2x5@263lb's, 1x5@278lb's, 1x5@288lb's, 1x5@300lb's
Incline dumbbell press 5x5@55lb's
Pull-ups 5x5@15lb's+body weight
Leg curls 5x5@147lb's