-Tabata 4 minutes underhand pulldowns/jumping jacks/renegard rows/crunches
-20 minutes treadmill incline intervals
-Treadmill 20 minutes mtn climb setting
-Bodyweight squats 2x25
-Step ups 2x15
-Band side bends 2x30
-Calf raises 2x15
I woke up with a very stiff neck. I have had problems on my right with a stiff neck, a pec problem, and a bicep issue. The right half of me is falling apart. I did not want to get under any weight today for squats so I just did bodyweight work.
-40 minute walk with 20lb weight vest
-Tabata 4 minutes dumbell side raises/rolling tri ext/bench
I did not like the Tabata today. The dumbell stuff was not enough weight, plus it was too isolated. Blast strap work seems to involve more of the whole body and lends itself to a better session
You've got me inspired with the Tabatas training Vin. I'm going to start trying to throw in 1 set (8 sets) at the end of my training each day. Plan on starting them today actually. I have a feeling I'm going to die the first time. lol.
-Trap bar dl upper handles 135x5, 240x5, 290x3, 340x3
-Pulldowns to sternum 90 4x10
-Cambered curls 60 3x10
All of this work was done quickly as I kept the weights very light. I have had to care for some of my brother's affairs. My parents are away for a while also. I am in a very weird place. I have not felt like training at all. At least I'm getting some work in.
Thanks for all of the continued support everyone. It really helps. I also appreciate all of the contributions to the Penguin Plunge. Doing something for others has helped me feel good about life. It also helps knowing there are so many good people in this world. We too often only see the bad side of things.
Vin, I just came through a HUGE stress era in my life and I can tell you that you're doing exactly what you should be doing. Just getting at it one day at a time. You just need to do 3 things everyday. Wake up, go through the motions, and let someone make you smile once a day. Eventually, yout hit that upswing and the happiness returns. Just the fact that you're still worried about your health shows that you're heads in the right place. Keep strong man. You've got tons of support.
boy you better not go down to 242's like tone said i prob only got 2 or 3 more cuts in me till i hit the 242's. lol.
Sorry I'm so far behind. I'll try to catch up this weekend. Here's last Friday's workout.
-Rolled pecs with softaball and lower body with therapy stick
-Jumping jacks 2x10
-Medicine ball slams x10
-Bench barx10 135x10, add reverse blue bands 225x5, 315x5, 405x3, 495x1, 585x1, 675x1
-Kettlebell up press 40 2x15
-SS pushdowns and face pulls 80 2x15
This was a deload for me so no shirt and I took it relatively easy. Rhodes came down to train. He did a great job and smoked 525 and 550 in his shirt after the reverse band bench. By the way, the blues were his idea.
I had a little mishap, I tweaked my bicep lifting off for Rhodes. It's a sad realization, but I am devoid of all functional strength. I am incapable of lifting off and tugging shirts. I am having horrible problems with my biceps. There's only two things I can handle in the gym now, lifting and offering advice. They gave me a new nickname--The Godfather.
I did the Penguin Plunge today. Thanks to so many wonderful and generous contributors, I raised over $2600. I was one of the top individual fundraisers. I really enjoyed the whole process.
Rhodes came down for the weekend, so it was good to have him around. He and Jessica came to the plunge with me for moral support. It was a huge turnout. Once I registered I grabbed a Sharpie and wrote my brother's initials on my forearms. He was an inspiration for the event. It's because of him that I want to be more a part of things bigger than myself. It felt great giving back that day.
So after registering, I was uleashed on the sea. Everyone scurried along and ran into the water. Yeah, I don't run. I walked into the water. Once it hit my ankles I recognized the water temperature wasn't too bad. It turned out to be a balmy 38 degrees. I waded up to my waist and then dove in. I hung out for a bit and then returned to shore. Once I got there some lady wanted me to go back in so she could take more pictures. I gladly obliged. I was the last one out of the water. It was a blast.
Thanks for all the support everyone.I posted some pics below.
Great pics! Looks COLD!
5'9". 34.-----------------------------BEST LIFTS-----------------------GOALS
Bodyweight-------------------------BE 280 x 1------------------------BE 300 x 1
Jan 2009: 151 lbs----------------SQ 365 x 2-----------------------SQ 400 x 1
Jan 2010: 221 lbs----------------DL 405 x 1------------------------DL 500 x 1
Current: 214 lbs
bulking again -- working on my DL
Here are the pics of the plunge:
Me with my amazing wife Jessica
With mayor Rhodes
Honoring my brother
I walked in, while everyone eles ran. I don't get it
Hanging with scuba Steve
I went back for more
Last man standing
Looking out over the ocean for my fellow sea mammals
It was a great day!
Vin thank you for inspiring and motivating me to get healthy and keep pushing even through rough times. I train with Tone and he has only great things to say about you.
JERSEY IRON MEMBERBENCH ONLY
BEST BENCHES PRE INJURY(JUNE 12)780@242 MP820@275 MP
BEST BENCHES POST INJURY745@275 SP
You have done so well to hit that bench PR after the rough time you have been through.
Great pics btw.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
Alright, time for me to catch up. I have been very much consumed by work, my brother's estate, and taking care of things for my parents while they have been away for the past month. I'm starting to see some light at the end of the tunnel. I just hope it's not an oncoming train.
I am focusing on getting the big three in every week and then just throwing in some assistance. I am starting up a pretty serious diet. Training will be three days a week and I'll have 5 cardio sessions also. GPP will be on the backburner for now.
-SSB seated good mornings 2x10
-SSB box squat 155x5, 245x5, 340x5, 395x3, 440x5
-Trap bar dl, upper handles 135x5, 225x5, 340x5, 385x3, 440x1
-Band assisted pullups 5x10
-Bench all done with 8 chains x10, 135x10, 225x5, 315x2, 405x1
Add 66 Ace bench shirt 495 off 2 board x1, 545 off 1 boardx1, 585 to chestx1
-3 Board press 495 3x3
-Single arm band pushdowns x50
-Single arm band face pulls x50
-SSB seated good mornings 3x10
-SSB box squat Deload 155x10, 245x5, 270x5, 290x5, 320x5
-Band curls 5x10
-Band pushdowns 5x10
*Elbows and biceps are bothering me a little. I'm going to give them a little work every training session
-30 minutes treadmill steep incline
-Trap bar dl, upper handles Deload 155x10, 245x5, 270x5, 290x5, 320x5
-Band assisted pullups, neutral grip 3x10
-Standing pulldowns to sternum 90 3x10
-Gaspari bar curls 20x10, 40 2x10, 50x10, 60x10
Now I'm caught up, I just sighed with relief, literally
It was all those contrast showers vin....got you used to the cold water lol
nice work lately!
OverKill Strength Equipment
Success is usually achieved by always doing a little more than you thought you could, and a lot more than anyone else.
Don't measure yourself by what you have accomplished, but by what you should accomplish with your ability." John Wooden