uphillclimb
VIP Member
- Dec 9, 2011
- 5,903
- 1,625
Ran 3.5 miles at an 8-8:20 min pace on Wednesday, took yesterday off to go to the Bruins game with my folks...had a blast and a few too many Sam Adams.
Today, I did a bunch of random shit.
walked uphill at 3.5 for .65 miles at max incline.
BB pulls:
95 x 10
135 x 10
155 x 10
185 x 10
185 x 10
185 x 8
Speed deadlifts (got stares, oh no! lol).
135 x 10
225 x 10
225 x 10
225 x 10
275 x 10
315 x 5 They all went up smooth as silk
Did a 4 station superset
Curls on an upside down bosu ball 30x10
90-100 sec planks
box jumps (box height was just below my crotch, probably a foot above my knee I would say. 12 jumps, reset after each and stood up straight once I got on it for a partial squat.
tricep kickbacks. 4 rounds of this with 15-30 sec breaks max....first two rounds no breaks but I was sucking wind towards the 3rd and 4th.
Superset rope curls
7 reps each.
20 x 7
25 x 7
30 x 7
35 x 7
40 x 7
45 x 7
40 x 7
35 x 7
30 x 7
25 x 7
20 x 15 and see ya later. Got all this done in about 40-45 mins. 215.8 on the scale this morning.
Today, I did a bunch of random shit.
walked uphill at 3.5 for .65 miles at max incline.
BB pulls:
95 x 10
135 x 10
155 x 10
185 x 10
185 x 10
185 x 8
Speed deadlifts (got stares, oh no! lol).
135 x 10
225 x 10
225 x 10
225 x 10
275 x 10
315 x 5 They all went up smooth as silk
Did a 4 station superset
Curls on an upside down bosu ball 30x10
90-100 sec planks
box jumps (box height was just below my crotch, probably a foot above my knee I would say. 12 jumps, reset after each and stood up straight once I got on it for a partial squat.
tricep kickbacks. 4 rounds of this with 15-30 sec breaks max....first two rounds no breaks but I was sucking wind towards the 3rd and 4th.
Superset rope curls
7 reps each.
20 x 7
25 x 7
30 x 7
35 x 7
40 x 7
45 x 7
40 x 7
35 x 7
30 x 7
25 x 7
20 x 15 and see ya later. Got all this done in about 40-45 mins. 215.8 on the scale this morning.
uphillclimb
VIP Member
- Dec 9, 2011
- 5,903
- 1,625
I've been working out....my workouts are random and scattered but I'm busting my ass and pushing through whatever mental barriers that have come up. Here's an update from yesterday.....honestly, I can't remember the workouts over the weekend. They consisted of shoulders, cardio and arms.
Yesterday:
12 mins walking at 3.5mph/15% incline
Foam roll, long stretches.
Face pulls.
40x30x3
Flat BB (I lose strength here so quickly, m'fer it sucks).
Bar x whatever
135 x 10
155 x 10
185 x 5
205 x 7
205 x 7
205 x 7
drop set to 135 x 14
Flies. 4 sets at whatever weight that made me struggle to get to 10 reps supersetted with reverse single tricep pulldowns for 4 sets also.
Dips, BW x 12 x 3, shoulder was sore.
4 station superset, 60 min rests between circuits.
Upside down bosu ball tricep kickbacks 20 x10
upside down bosu ball 60 sec plank
3 foot box jumps x 12
Tricep rope extensions....superset, start light, work every pin up to the point that I can't do 7 reps then all the way back down, 7 reps each.
Did 4 rounds of this
to finish it off, I did legs raised side to side medicine ball rotations touching the ground each time with a 12lb ball, rope crunches and overhead rope extensions. Did 2 sets of this circuit then called it a day.
I was sweating a half hour after the shower still.....
215, first time I've seen that in about a year.
Yesterday:
12 mins walking at 3.5mph/15% incline
Foam roll, long stretches.
Face pulls.
40x30x3
Flat BB (I lose strength here so quickly, m'fer it sucks).
Bar x whatever
135 x 10
155 x 10
185 x 5
205 x 7
205 x 7
205 x 7
drop set to 135 x 14
Flies. 4 sets at whatever weight that made me struggle to get to 10 reps supersetted with reverse single tricep pulldowns for 4 sets also.
Dips, BW x 12 x 3, shoulder was sore.
4 station superset, 60 min rests between circuits.
Upside down bosu ball tricep kickbacks 20 x10
upside down bosu ball 60 sec plank
3 foot box jumps x 12
Tricep rope extensions....superset, start light, work every pin up to the point that I can't do 7 reps then all the way back down, 7 reps each.
Did 4 rounds of this
to finish it off, I did legs raised side to side medicine ball rotations touching the ground each time with a 12lb ball, rope crunches and overhead rope extensions. Did 2 sets of this circuit then called it a day.
I was sweating a half hour after the shower still.....
215, first time I've seen that in about a year.
HisAngriness
Fancypants VIP
- Mar 23, 2011
- 2,193
- 604
good to see you back in the gym brother. i knew damn well you werent just gonna sit around naked in your beanbag chair drinking beer eating cheetos and feeling sorry for yourself (for long)
p.s. as much as i hate to admit it, i'd have to agree with POB. my current avi is 215 @ approximately 10%. you have put on way too much muscle to get down to 199 @ 10%
p.s. as much as i hate to admit it, i'd have to agree with POB. my current avi is 215 @ approximately 10%. you have put on way too much muscle to get down to 199 @ 10%
Last edited:
uphillclimb
VIP Member
- Dec 9, 2011
- 5,903
- 1,625
I could only fit in 30 minutes to workout today but I made the most of it.
Deadlifts:
135 x 10
135 x 10
185 x 8
225 x 8
275 x 8
315 x 7
315 x 7
315 x 7
315 x 7
BB rows:
135 x 20
185 x 10
185 x 12
Quick circuit: low row cable, wide grip pulldown and straight arm pulldowns.
Standing bb curls....no rest in between
50's x 5
45's x 4
40's x 4
35's x 4
30's x 9.
That's it. Glad I got it in. For deads, I couldve gone higher but I'm still a bit worried until I see the spinal specialist in a couple weeks. The bar was slick, I didn't have any chalk and kept losing my grip due to sweat. All in all, solid workout for what I had for time.
Deadlifts:
135 x 10
135 x 10
185 x 8
225 x 8
275 x 8
315 x 7
315 x 7
315 x 7
315 x 7
BB rows:
135 x 20
185 x 10
185 x 12
Quick circuit: low row cable, wide grip pulldown and straight arm pulldowns.
Standing bb curls....no rest in between
50's x 5
45's x 4
40's x 4
35's x 4
30's x 9.
That's it. Glad I got it in. For deads, I couldve gone higher but I'm still a bit worried until I see the spinal specialist in a couple weeks. The bar was slick, I didn't have any chalk and kept losing my grip due to sweat. All in all, solid workout for what I had for time.
uphillclimb
VIP Member
- Dec 9, 2011
- 5,903
- 1,625
Thanks BI. Yea, I couldve done more....easing my way into it though....form was on point. The sweaty hands, no chalk on a chrome knurling-less bar held me back. I'm getting the itch again to do more.
Fired my chiro, threatened to take the money grubbing cunt to court for overcharging me until I approached him and his staff face to face....they quickly refunded the money after that.
Having a bitch of a time seeing the spinal specialist as they bumped my appointment again (second time) but the biggest concern of my woes is over for now so I can breathe a little easier....so I bought a new inversion table and going to continue to do my exercises until the specialist sends me to PT hopefully. I can't deal with another scummy chiro and I really need my neck re-aligned. It's going to take some time but my stance about not competing may change depending on how it goes next month with the doc.
Also, had to get a new primary care physician which I'm not too fond of just yet but there's a waiting list of about 100 people for doc's that I'd like to see at the top hospitals in Boston.....but none are taking new patients for now so I'm settling for what I can get.