Training Logs

Workout for the Limited or Injured Athlete


DB Workouts

This is a Every other day 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 !} )

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 30 – 40 and 60+ minute Recumbent Bike sessions done following each weight session. Bike sessions are HIIT Intervals.

Rep ranges are 10’s and 15’s right now. You can also “slow down” the reps and concentrate on time under tension and squeezing to make the movement more effective. Here is the schedule:


STRENGTH ROUTINE

(Accommodation to renewed training after long period of de-conditioning )

Workout A

( Increase weight by 5 each set )

Flat Bench Chest Press 3-4 sets 0f 10

Incline Chest Presses 3 sets of 10

Decline Chest Press 3 sets of 10

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

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

Skull Crushers 3 sets of 15

Tricep Kickbacks 2 sets of 15

Wrist Rollers 4 sets of 15

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

Recumbent Bike : 30-40 Min (Intervals)


Workout B

One Arm Rows 4 sets of 10

Bent Rows 3 sets of 10

Seated Band Rows 3 sets of 10

Shrugs 3 sets 0f 15

DB Pullovers 3 sets of 10

Rear Delt Swings 2 sets of 15

Standing/Seated/Incline Curls 3 sets of 10

Hammer Curls 3-4 sets of 10

Preacher Curls 3 sets of 10

Reverse Curls 2 sets of 10

Wrist Rollers 3 sets of 15

Calves 3 sets of 20

Recumbent Bike : 30-40 mins (Intervals)


Workout C

Deadlifts Varying styles: (Conventional/Sumo/Romanian) 5 sets of 10

Stanley Deadlifts 4 sets of 10

Squats (Goblet) 5 sets of 10

Reverse Lunges 2-3 X 10

Russian Swings DB or KB 3 sets of 10

Hip Thrusters 3 sets of 10

Seated DB Press 3 sets of 10

Wrist Rollers 3-4 sets of 15

Calves 3 sets of 20

Recumbent Bike : 30-40 Min


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 ).

Cardio Logs70 years in Gym

Notes: Started Training November 18, 2018schwinn 270

  • Body Weight 207

December 2018 Cardio

December Cardio

Body Weight 205


January 2019 Cardio 

January cardio

Body weight 203


                                                                February 2019 Cardio

February training


March 2019 Cardio

 

March 2019 Cardio

Body weight 200 March 31