UHC's Rehab log

[uphillclimb]

Can't keep a good man down. No sireeeee!

Fkn A brother. Oh btw, we may be heading up in March.... will keep you posted.

 

[uphillclimb]

Chest the other night.

Nothing crazy.

15 mins of cardio, pushed it with an uphill jog

flat bb
bar x whatever
95 x 10
135 x 10
175 x 10
185 x 10
205 x 8
225 x 4

Incline DB
80 x 10
80 x 10
90 x 6
80 x 8 drop set to 35lb incline flies, drop set to 20's.

3-100 sec planks

150 crunches, 5 sets of 30, multiple angles.

Dips
BW x 15 x 3

Cable flies....did one set and realized I was gassed. Ended it there.
219.4 this morning....gained weight this week but eating better so not really surprised.

 

[ChrisLindsay9]

That's a gas-worthy workout. Especially the ab stuff. I usually have to do them at the end, because they are the coup de grâce of my workout. Good stuff.

 

[uphillclimb]

That's a gas-worthy workout. Especially the ab stuff. I usually have to do them at the end, because they are the coup de grâce of my workout. Good stuff.

It's killing me to not push heavier weight but it is what it is.

 

[BrotherIron]

Just remember.... at least you in the gym. In time you'll be lifting heavy.

 

[uphillclimb]

Just remember.... at least you in the gym. In time you'll be lifting heavy.

I do believe that. I actually feel better since I've done more supersets and dropsets....breathing and stamina wise. Strength is fine but I'm not really going all out due to the risks involved so far.

 

[uphillclimb]

Quick update:

Last 3 workouts were Friday Legs, Sunday cardio only. Took Monday off and did chest and tri's yesterday.

Friday:
Back squats (pathetic)
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10
275 x 10
275 x 10, drop set to 185 x 10, drop to 135 x 20

Leg extensions
walking lunges with 45's
walked at a 20% incline for 10 minutes

Sunday: Insanity workout. Puked mid way, went right back at it.

Yesterday:
Chest
135 x 10
135 x 10
155 x 10
175 x 10
185 x 10
185 x 10
185 x 10, drop set to 135 close grip x 12 (arms were shaking like crazy. I need to eat more).

Dips:
BW x 18
BW x 16
BW x 12
BW x 11 (hit the wall quick)

A fukkload of tricep work, supersets, kickbacks, rope extensions etc.

3-100 sec planks
20 straight leg hanging raises x 3
Rope pulldown crunches 85 x 20 x 3.

 

[BrotherIron]

Don't be so down. Things aren't what you want right now but you're training and that is what matters.

 

[uphillclimb]

Don't be so down. Things aren't what you want right now but you're training and that is what matters.

Thanks bro. I feel like I'm not giving 100% and it's killing me. Need to train my mindset in addition to my emotions....it's a different world right now.

 

[BrotherIron]

Thanks bro. I feel like I'm not giving 100% and it's killing me. Need to train my mindset in addition to my emotions....it's a different world right now.

Set small goals that you can attain and for now I'd focus on bf% and not weight being moved. So less PLer mindset and more BBer mindset.

 

[uphillclimb]

Set small goals that you can attain and for now I'd focus on bf% and not weight being moved. So less PLer mindset and more BBer mindset.

That's my issue. I got pulled into PL'ing and got addicted to it and I want to move heavy weights again.....I want it but I can't do it. You're right 100% but it doesn't mean that I like it!

My short term goal now is my midsection. I like good beers and they're filled with calories and I'm carrying extra vis fat.....so diet and easing off alcohol for a while is going to be key.

 

[BrotherIron]

That's my issue. I got pulled into PL'ing and got addicted to it and I want to move heavy weights again.....I want it but I can't do it. You're right 100% but it doesn't mean that I like it!

My short term goal now is my midsection. I like good beers and they're filled with calories and I'm carrying extra vis fat.....so diet and easing off alcohol for a while is going to be key.

I completely understand mindset but remember this is only temporary. I know how addictive lifting heavy is. It's a bug that's not easily cast aside/removed. The owner of the company I work for saw my legs yesterday noticing that they were recently cut and bloody from my deadlift session. He looked at me and said you're not a young buck anymore how much longer are you going to continue to lift like you do. I told him.... till they throw dirt on top of me. He shook his head and walked off.