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wildross

Wildross: back at it

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Well last challenge was pretty much a failure due to 3 things

  1. I underestimated the emotional and mental strain of preparing my presentation for Red Hat Summit.  I had a blast and learned a lot about myself and it was well received.  But I'll do lots of stuff different the next time.
  2. I neglected to factor in that we were taking a week long vacation up the coast of California.  ie, no gyms
  3. While I'm really glad I got the tattoo, sitting in a chair for almost 4 hours while someone shoved my sideways triggered a whole series of nagging injuries.  Tight back lead to tight hips which lead to issues with squatting, etc, etc.  I think that's all sorted out.  And I just noticed this week that can shake hands normally again after badly spraining my right index finger 3 months ago.

 

So for this challenge I start out at 267#.  

1) 20,000# per workout, 4 days a week

2) volume, volume, volume with some heavy spikes.  Build the base

3) track food.  I keep saying this.  I'm tired of being 'fat'.  Too much roll in the middle.  Goal is to be back to heavyweight (less than 264#) by the end of the challenge

 

Need to register for the nationals. (done)

 

Edit to add, 50 pushups a day

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I did have 2 good workouts this week.

 

Thursday 7/14

total 49,280#

Row 6 min 1325 meters

Bench 20x20 kg,60,7x15x100

Rack pull 10x20 kg,70,120,5x10x160

 

Today 7/16

Total 35,915#

Row 6 min 1400 meters

Inclined press 20x20kg,60,10x80,90,6x10x95,1x90,10x60

Deadlift 10x70kg,120,5x150,5x5x155

Jump rope 60,60,60

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Sunday 

Total 24,200

Row 7 min 1550 meters

Overhead press 10x20,60,5x5x80,2x10x80

Front squat 10x20,60,100,5x5x120,1

Front raise 10x10,15,20

Halos 10x10,15,20

 

Oh, I'm also aiming for 50 pushups a day (2x25) as a minimum.  I'm not including those in the totals

Pushups 25,25

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Monday morning.  Pretty stiff from the last few days..Was going to do volume squats...but thought better of it.  Did a bunch of pulling, and a few squats to get ready for tomorrow.

Total: 33,750#

Lat pull down 10x165,5x10x180

Seated cable row 10x165,180,195,210,4x10x225

Ir/or 15

Squat 10x20,70,5x120,3x150

Row 10x20,3x10x60

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22 hours ago, wildross said:

Sunday 

Total 24,200

Row 7 min 1550 meters

Overhead press 10x20,60,5x5x80,2x10x80

Front squat 10x20,60,100,5x5x120,1

Front raise 10x10,15,20

Halos 10x10,15,20

 

Oh, I'm also aiming for 50 pushups a day (2x25) as a minimum.  I'm not including those in the totals

Pushups 25,25

Been doing the 22 pushups thing, as much as they suck I think I might keep doing them. I think it's working.

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5 hours ago, miss_marissa said:

Been doing the 22 pushups thing, as much as they suck I think I might keep doing them. I think it's working.

Pushups are a wonderful, almost full body exercise.  Don't really do much for the legs, but arms, shoulders, core...

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Tuesday morning didn't work.  Overslept, went anyway, then realized I didn't have my phone, which I was going to need immediately after the workout.

 

Pushups and 25# DB curls it is...

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12 hours ago, wildross said:

Tuesday morning didn't work.  Overslept, went anyway, then realized I didn't have my phone, which I was going to need immediately after the workout.

 

Pushups and 25# DB curls it is...

 

3 minutes ago, wildross said:

4 sets of 25 pushups...

 

You got the hunj(dred) in. Thats one way to keep your upper body lightly toasted for the day.

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Workout for Wednesday

Total 27,374

Row 7 min 1550 meter

Squat 10x20,70,5x120,3x150,160,1x180

Kroc row 85,90,95,2x10x100

Overhead extension 85,90,95,2x10x100

Overhead press 20x20,3x15x60

Pushups 25,25

 

On the rowing, I'm working my way up to 10 minutes, then I'm going to work on getting under 2 minutes for 500 meters.  I can do it for about 30 seconds at a time now.

 

I wasn't trying to take my belt in another notch.  It just happened.  As a side note, that is one durable belt.  I've been using it in the 5th hole for over a year and it barely shows any sign of wear at all.

 

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Nice strong pulls, only 23 per minute :) You spend much time rowing a real boat around?

What's your definition of overhead extension? 

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8 hours ago, Pat G said:

Nice strong pulls, only 23 per minute :) You spend much time rowing a real boat around?

What's your definition of overhead extension? 

Never rowed a boat in my life, though I've done a bit of kayaking and canoeing.

 

For me, overhead extension is with a dumbbell, 2 hands, gripped by the end, lowering it behind my head then back up.

 

Something like this

 

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Thursday morning on the roof at The Gym, Fort Lauderdale, FL

Total 25750#

Row 8 min 1825 meters 

Bench 20x45,135,2x10x225,5x10x275

Curl bar 10x50,60,70,80

Front squat 10x45,135,5x185,2x5x225

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Friday morning, on the roof again

Total 21,150#

Row 9 min 1925 meters

Inclined press 20x45,135,15x185,5x10x225

Curl press 3x10x35

 

should have gone inside and done my front squats, but I didn't.

 

Pushups 25,25

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