Training Logs

Courtney’s  Cardio And Strength Building Workout for the Limited or Injured Athlete. 

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).

So I have structured my week as an every other Day training scheme of BOTH Cardio and Weights. (Add extra Rest day if needed (one) )

I’m doing the Cardio after the Weights. I have for now changed to an all dumbbell 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.

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:


Workout A

( Increase weight by 5 each set )

Flat Bench Chest Press 4 sets 0f 10

Incline Chest Presses 3 sets of 10

Decline Chest Press 3 sets of 10

Front Raises 3 sets of 10

Side (delt) Raise 2 sets of 10

Fly’s (Slow eccentric) 3 sets of 10

Skull Crushers 3 sets of 10-15

Tricep Kickbacks 2 sets of 15

Wrist Rollers 4 sets of 15

Wrist Curls 2 sets of 15

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

Recumbent Bike : 40 Min

Workout B

One Arm Rows 4 sets of 10

Shrugs 3 sets 0f 15

Seated Arnold press 3 sets of 10

Standing Curls 3 sets of 10

Hammer Curls 3-4 sets of 10

Concentration Curls 3 sets of 8

Wrist Rollers 3 sets of 15

Wrist Curls 3 sets of 15

Calves 3 sets of 20

Recumbent Bike : 40-60 mins

Workout C

Deadlifts Varying styles: (Conventional/Sumo/Romanian/Stiff-Leg) 4 sets of 10

Squats (Goblet) 4 sets of 10

Russian Swings DB or KB 3 sets of 10

Hip Thrusters 3 sets of 10

Reverse Delts (Chest Supported Inclines) 3 sets of 10

Seated DB Press 3 sets of 10

Wrist Rollers 3-4 sets of 15

Wrist Curls 2 sets of 15

Calves 3 sets of 20

Recumbent Bike : 40 Min

Workout Notes:

  • Front Raises & Curls use uneven weight to favor surgical arm. Some exercises missing are due to complete inability to do them safely (Shoulder Recovery).

  • Calf Raises every workout (4 times a week).

  • Wrist Rollers every workout.

  • Cardio on Recumbent Trainer after weights (I’m too “zonked” to lift after Cardio). Powerlifters over 70

Cardio Logs

Notes: Started Training November 18, 2018

  • Body Weight 207

December 2018 Cardio

December Cardio

Body Weight 195

January 2019 Cardio 

January cardio

Body weight 193