Training Logs

Workout for the Limited or Injured Athlete


DB Workouts

This is a 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 focus on 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.

So 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 4 days of workout..rest only when your body says to.

I’m doing the Cardio after the Weights. I have, for now, changed to an all Dumbbell  and Bands workout.

Workouts are One Day Chest and Shoulders, next Arms and Back ..then  Deadlift (w/db’s) and Squat(Goblet) plus KB or DB Swings.

Cardio workouts are 20 – 30 minute Recumbent Bike sessions done following each weight session. Bike sessions are Steady-State Cardio. Steady State rather than HIIT to save muscle and lose weight on top of a Weight Workout. HIIT is too much and will sabotage the Strength Workout Gains. Sometimes I leave one Cardio out for more gainz.

I also workout while still fasting. Exercising while in a fasted state essentially forces your body to shed fat,3 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.4
The combination of fasting and exercise also maximizes the impact adenosine monophosphate-activated protein kinase (AMPK),5 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.

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  )

Workout A

( Increase weight by 5 each set )

Flat Bench Chest Press 3-4 sets 0f 10 (1st set 20)

Incline Chest Presses 3 sets of 10 (1st set 20)

Decline Chest Press 3 sets of 10 (1st set 20)

Incline Fly’s (Slow eccentric) 2-3 sets of 10

Seated DB Press 3 sets of 10

Front Raises 3 sets of 10

Side (delt) Raise 2 sets of 10

Skull Crushers 3 sets of 15

Tricep Kickbacks 4 sets of 15 (Prone Incline Bench)

Calf Raises (Body Weight- Hold at end of each set at complete bottom) 3 sets of 20

Recumbent Bike : 20 Min (Steady-State)


Workout B

One Arm Rows (Decline/Monkey Rows) 4 sets of 10

Bent Rows 3 sets of 10

DB Pullovers 3 sets of 15

Russian Swings (not every workout)

Shrugs 3 sets 0f 10

Standing/Seated/Incline Curls 3 sets of 10

Hammer Curls 3-4 sets of 10

Preacher or Spider Curls 3 sets of 10

Wrist Rollers (or wrist curls/crushes) 3 sets of 15

Calves 3 sets of 15 (Super Slow count 3 at top and 5 at stretch)

Recumbent Bike : 20 mins (Steady-State)


Workout C

Deadlifts (DB’s) Varying styles: (Conventional/Single-Leg/Romanian) 5 sets of 10

Squats (Goblet) 4 sets of 10

Leg Curls 3 x 15 (Purple Band)

Reverse Lunges (w/DB’s) 2-3 X 10

Hip Bridge (Floor) 3 sets of 10

Seated Curls or Variation  3 sets of 10 (this is an additional movement for my Replaced Shoulder)

Wrist Rollers 3-4 sets of 15

Calves 3 sets of 15

Recumbent Bike : 20 Min (Steady-State)


Workout 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.
  • Cardio on Recumbent Trainer after weights ( I’m too “zonked” to lift after Cardio ).
  • Workout in “Fasted State” (See notes above)

Cardio Logs70 years in Gym

Notes: Started Back Training November 18, 2018 (After Heart Attack)schwinn 270

  • Body Weight 207

December 2018 Cardio

December Cardio

Body Weight 205


January 2019 Cardio 

January cardio

Body weight 193


                                                                February 2019 Cardio

February training


March 2019 Cardio

 

March 2019 Cardio

Body weight 195 March 31


April 2019 Cardio

 

April Cardio Log
April cardio Log

Body Weight 197 April 30


May 2019 Cardio

May Cardio Log
May 2019 Cardio Log

Body weight 200.00 May 31


June 2019 Cardio

 

June Bike
June Cardio Log

Body Weight 198 July 1


July Early August 2019 Cardio

(Changed up to “Steady State” immediately following Strength Workout to avoid over training/recovery issues)

July-Aug Cardio

Body Weight 194 August14