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How did you get off your butt today V.2

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back to working out after a long break! - Cardio and ill try to do some launches and squats. I still have a stiff neck so I will pass from the ab challenge for today.
 
The rest day and treatments weren't enough for my back muscle pain. Had to miss Annapurna base camp/sanctuary. :(. Resting up to about a week, now in pokhara and will be back to Kathmandu in a few days. Hopefully I'll heal in time to do the Everest region as planned.

How I got off the mountain was a bit crazy. I took a jeep to a town where I can take a bus, but I was sitting on the roof of the jeep as it zigzagged a bouncy and muddy as hell dirt track along an almost sheer drop all the way down to the valley. Two fist white knuckle grip on the roof racks, so lucky I scored the spare tyre as a seat. The metal bars would've smashed my arse bad, when I slipped over wet rocks twice yesterday, once landing quite hard, my left butt cheek is probably already bruised.

Saw some stunning waterfalls on the way down.
 
Gym - cardio and day 26 of ab core challenge lets see if Im not gonna pussy out lols
 
4 mile hike with the dog and a friend
175 jacks

today
200 jacks and a bodyrock.tv work out I posted last week maybe…I liked it so I did it again

thursday
5 mile trail run
500 jacks
 
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- Starting to get chilly but was a brilliant morning to run
4am Wake up 5mile run 1hr yoga then Gym: Back day today ^-^
- every work out begins with 30mins on the elliptical machine -

-Warmup -
Bridge - 2 sets - 3 times 20second hold
Russian Twist W/ 45lbs plate - 5 sets - reps 12/10/8/6/4
+ I know its primarily an abdominal exercise but it hits the lower back as well+

- The Work Out -
Upright Row barbell 5 Sets- reps 12/10/8/6/4
Bent Over Row barbell 5 sets - reps 12/10/8/8/6
Dead Lift 5 sets - reps 12/8/8/6/4
Seated Cable row close grip 5sets - reps 12/10/8/8/6
Seated Cable Row wide grip 5 sets- reps 12/10/8/8/6
Seated Cable Pull Down 5 sets - reps 12/10/8/6/6
Reverse Flys 5 sets - reps 12/10/8/6/4
Pull Ups 2 sets - reps Failure
Tree of Woe ( exercise described in Supermen : Building Maximum muscle for a lifetime- By Craig Cecil)
“Finish your work out by hanging from the chinning bar for as long as you can. This is not a dead hang, Take a wide grip, contract your lats so you rise up a few inches and hold it there. Try it with out lifting straps and note your hang time. After you fall back to earth, you might have a kinship with a flying tree squirrel.” Craig Cecil
- This is the last exercise described in the work out sections for the back it is wicked and after doing Pull Ups to failure; it will put a hurting on you. It is though a great way to end a back work out.

- Again I end the session with 30 mins on the elliptical. -
 
"A" workout routine:
bench press
incline press
squats
curls
crunches
pushups
arnold lifts
stiff legged dead lifts
situps
 
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