Workout for the Limited or Injured Athlete (Senior)
This is a 3-4 days per week workout for lifters who are in need of Cardiac rehab/strengthening, or Lifters with an Injury that prevents or limits one of the Core Lifts. In my case this is the Bench ( 2 Shoulder Replacement Surgeries that are still rehabbing and have a structural weight limitation). I also had a heart attack June 30 2018 and the Intensified Cardio is a rehab thing….( I actually am enjoying this renewed attention to Cardio). I am also dropping weight as I don’t need it anymore for Heavy Powerlifts. My Shoulder Replacement screws are limited to around 100# of shearing force..soooo…no more Competition. So might as well get lean and ripped!….concentrate on stability/flexibility and strength.
I have structured my week as an every other Day training scheme of BOTH Cardio and Weights. (Add extra Rest day if needed {only one !} ) Try to maintain 3-4 days of workout..rest only when your body says to.
I’m doing the Cardio on a different day than the Weights. I have, for now, changed to an all Dumbbell and Bands workout.
Workouts are One Day Chest and Shoulders – Triceps, next Back and Arms…..then Legs .
Cardio workouts are 20 – 30 minute Recumbent Bike sessions done 2-3 times a week. Bike sessions are Steady-State Cardio with brief periods of HIIT. Steady State. Too much HIIT will sabotage the Strength Workout Gains. Sometimes I leave one Cardio out for more gainz.
I also fast 12-14 hours every day. Exercising while in a fasted state essentially forces your body to shed fat, as your body’s fat burning processes are controlled by your sympathetic nervous system (SNS), and your SNS is activated by exercise and lack of food. (Most Days I make a Low Cal Pre-workout drink to help with sustaining energy during the workout…….If I am trying to lose fat….I just workout in a fasting state)
The combination of fasting and exercise also maximizes the impact adenosine monophosphate-activated protein kinase (AMPK), which not only forces the breakdown of fat and glycogen for energy but also plays an integral role in autophagy — the process by which your body cleans out damaged organelles and cellular parts.
I am now, after 15 months of continuous training, where I want to be in regard to body fat. So I am ending my fast 1 hour before working out with a homemade pre-workout drink. I wait 30min to an hour to let it take hold before working out. After the workout I consume a heavier smoothie. or just have Dinner followed by a late night smoothie.
Rep ranges are 10’s and 15’s right now. You should also “slow down” the reps and concentrate on time under tension and squeezing to make the movement more effective…concentrate on the eccentric portion of the movement.. Here is the schedule:
STRENGTH ROUTINE
(Accommodation to Reverse Replacement of Rt. Shoulder x 2 )
Incline Chest Presses 5 sets of 15-12-10 (1st set 15)
Decline Chest Press 5 sets of 15-12-10 (1st set 15)
Incline Flys (Slow – eccentric) 2 sets of 15
Seated DB Press 3 sets – 15-12-10
Prone Incline Side (delt) Raise 3 sets -15 (Chest Supported) … “I can adjust the angles here to hit all three heads
“Skull Crushers” 3 sets of 15
Tricep Kickbacks 3 sets of 15 (Prone Incline Bench) or 1 arm triceps press 3 sets of 15=12=10
Band Press Downs 3 sets of 15
Calf Raises (Body Weight) 4 sets of 20
Workout B
One Arm Rows (Incline/Flat Bench) 5 sets of 15
Bent Rows 5 sets of 15 or Chest Supported Rows 5 sets of 15 Seated Rows 3 sets of 15 with Purple Band
Shrugs 3 sets of 15 – Finish with Isometric Hold followed by partials
Standing/Seated/Incline Curls 3 sets of 15-12-10 Hammer Curls (Incline-Seated-Standing) 3-4 sets of 15-12-10 Preacher or Spider Curls 3 sets of 15-12-10
Wrist Rollers (or wrist curls/crushes) 3 sets of 20 → all followed by 10 wrist curls each arm
Calves 4 sets of 20 (Slow count 3 at top and 5 at stretch) → Last set do partials AMRAPWorkout C
Deadlifts (DB’s) Varying styles: (Conventional/Single-Leg/Romanian / also Straight Blue Band Pulls 5 sets -10-15 (Feet turned out) Squats (Goblet) 5 sets of 10-15 (Feet turned out) Leg Curls 4 x 15 (Purple Band)Pull-throughs Green Band 3-4 x 15Leg Extensions Blue Band 3 x 15 or … ↓
Seated Curls or Variation 3 sets of 10 (this is an additional movement for my Replaced Shoulder)
Band Tricep Pushdowns 3 X 15 (Extra Triceps work)
Calves 4 sets of 20Workout Notes:
Calf Raises every workout (4/5 times a week). Long Stretch in “Bottom” position at the end of each set. Slow eccentric phase after “Big Squeeze” at top of movement. These are all Body Weight off a block. Now doing Pump set on last set as a finisher)
Workout in “Fasted State” when targeting Body fat. (See notes above)
