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UHC's Rehab log

uphillclimb

uphillclimb

VIP Member
Dec 9, 2011
5,903
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So some of you know that I need to put powerlifting on hold for health reasons until I get some questions answered so I'm starting this log to hold myself accountable. Warning, it may get boring up in here as I'm kind of going through the motions but I'm going to shred up a bit for the summer and live healthier.

Starting stats:
219 @ 14.6%, goal weight is 199 @ 10ish% (although based on my frame POB thinks this is near impossible.)

Natty for now for those curious...it's been 5 months without anything but food and vitamins.

Yesterday:

10 mins walking 3.7 at 15% incline .62 miles total.
Lateral raises:
15x10
25x10
25x10
25x8

100 second planks x 3

DB military press
45x15
65x10
65x10
65x10
65x8

rear delt cables
15/side x 10
15/side x 10
15/side x 10

front raises with 45lb plate
45x10
45x10
45x10

Abs-rope crunches (front and oblique)
85x30
85x30
85x30
85x30

Single arm reverse tricep extension
15x20
20x12
20x12
20x12

Rope extension
60x12
60x12
60x12

Did one set of shrugs then realized I'm not supposed to do shrugs for a while.

That's all. Back today....not supposed to pull more than 50% of 1RM.....blah.
 
woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,334
1,340
It's good to see you hitting the gym bro. I look forward to following your progress. Hope you get back to 100% real fast!
 
uphillclimb

uphillclimb

VIP Member
Dec 9, 2011
5,903
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It's good to see you hitting the gym bro. I look forward to following your progress. Hope you get back to 100% real fast!

Thanks man. Truth be told, I'm about a year or so (hopefully less) from 100% with all that's going on. However, I'm able to lift something according to the two specialists and my Primary Care guy for now.....

At least I'll look better than I have...
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
I hope everything works out up.

glad you are able to be in the gym.

keep us posted.
 
uphillclimb

uphillclimb

VIP Member
Dec 9, 2011
5,903
1,625
Yesterday's back workout:

12 mins at 3.5-3.8mph at 15% incline

Deadlifts, conventional stance:
135 x 10
185 x 10
225 x 10
275 x 5
275 x 5
315 x 5 (wasn't supposed to do this but whatever, I couldn't stand not putting a 3rd plate on for now, god I hate this)

Pulldowns wide grip
120 x 10
165 x 10
180 x 8
180 x 8 (weak here)

DB rows:
95 x 10
95 x 10
95 x 10
95 x 12 (still some gas in the tank)

3-100 sec planks

Roman chair lower back extensions
BW x 15
BW x 15
BW x 15

BW pullups (very weak here...figured I would measure where I am)
BW x 8, all the way down and up
BW x 5
BW x 6
BW x 3 (ran out of stamina)

DB bicep curls standing:
30 x 10
40 x 10
40 x 10
50 x 5.
55 x 2 drop set to 40 x 8, 30 x 6.

Boring ass shit.
 
ajdonutz

ajdonutz

VIP Member
May 23, 2012
814
147
Does POB think the 199 @ 10% is near impsissible due to frame being too large or too small? Nice idea man, holding yourself accountable in a log instead of forcing reps. Smart move bro
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,640
Does POB think the 199 @ 10% is near impsissible due to frame being too large or too small? Nice idea man, holding yourself accountable in a log instead of forcing reps. Smart move bro

He is using a number from the past where he thinks he looked great. Since then he has put on a lot of muscle. Only way he gets to 199 IMO is if he gets stage ready.
 
ajdonutz

ajdonutz

VIP Member
May 23, 2012
814
147
He is using a number from the past where he thinks he looked great. Since then he has put on a lot of muscle. Only way he gets to 199 IMO is if he gets stage ready.

Hmm yeah I see where you're coming from. Yeah, number wise if he lost that weight in all fat he'd be around 6% bf, although since he is natural right now he could potentially lose some muscle when dropping 20lbs. Interested to see how this journey goes though, either way I'm sure you'd look fantastic at low 200s for sure with your current stats
 
marx

marx

MuscleHead
Sep 29, 2010
4,671
626
Good seeing this log UHC. Keep rocking it, brother!
 
graniteman

graniteman

MuscleHead
Dec 31, 2011
6,133
1,556
It's good to see things aren't keeping you down UHC and you're back in the gym.
 
uphillclimb

uphillclimb

VIP Member
Dec 9, 2011
5,903
1,625
Hmm yeah I see where you're coming from. Yeah, number wise if he lost that weight in all fat he'd be around 6% bf, although since he is natural right now he could potentially lose some muscle when dropping 20lbs. Interested to see how this journey goes though, either way I'm sure you'd look fantastic at low 200s for sure with your current stats

Good seeing this log UHC. Keep rocking it, brother!

It's good to see things aren't keeping you down UHC and you're back in the gym.

Thanks guys.

I'll be jumping back on in about a month. I've maintained being active, working out at least twice/week on the minimum since I tailed off, never stopped altogether really. Now, I'm ensuring that it's at least 4x/week with cardio and a different routine. I think I'll be pushing heavy weight again by the end of the year. I have to do at least one meet to get that off the bucket list.
 
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