davo26 - kelei workout

[davo26]

im still here, havent been able to train for a few months now and have only just been able to get into doctors for a rehab session. as expected, dr and physio both say its rotator cuff and have given me some light exercises to do with a stretchy band.

im going to get back into the gym now and see how i progress, but sadly ive acquired too much waist wobble and a noticeable loss of muscle. im going to start light with PULL and LEGS, im pretty sure i cant do a PUSH session until hopefully these exercises get me sorted. normal press-ups hurt, so theres no chance of bench press or dips.

not sure if its worth logging figures yet as im just going to start real light, but ill keep posting updates as and when.

[davo26]

for those that are still hanging in there........

back from a weeks rehab. didnt expect any miracles and didnt get any, just a week of light exercising, swimming and info. ive come away with 'theraband' exercises, swiss ball pilates stuff etc. not really what i want to do but no choice really. i asked if they thought id get back to lifting what i was before and was told no.

so...... my routine these days is around half an hour of these exercises, a bit of 'ball/thera cane' work on my trigger points, and then a lighter version of my P/P/L routine but cutting out troublesome exercises.

PUSH

bench press - think im having to start again at about 40kg so it doesnt trouble my shoulder
cant do dips at all
flys with 11kg dbs
db pullover with 11kg db
lat raise with 5kg weights

PULL

chins - just bodyweight, no weights
cant do pull ups
supported row with 19kg dbs
cant do reverse flys
ez bb curls with 30kg barbell
bb shrugs at 50kg

LEGS

squats at 60kg
RDL at 90kg
calf raises 90kg
leg ext 70kg
ham curl 32kg

so........ weights are well down on before but ive had around 6 months off and gained around 10lbs in lard. need to just get used to lifting anything at all probably higher reps. hoping now to cut my cals and just do my best to sloooowly improve the numbers.

no point logging, ill just check back every now and then with anything of any interest.

cheers

[davo26]

just a bit of a catch up......... ive slowly been improving my lifts but nowhere near what i got up to before. ive come to realise that my shoulder will never be back to full strength at my age now so im content to just do what i can. my form is better than before, i lift slower and with fuller ROM, just lower weight. ive also uploaded a few recent pics to compare with a year ago. i dont think i look as good at the same weight but im happy enough, at least i can still work out which is more than i could a few months ago.

an up to date log of my last 3 workouts are.......

PUSH (all 30 reps total unless otherwise stated)

flat bench - 80kg X 12 - 40 reps total
dips - bw +7kg X 15
db fly - 17.5kg X 11
tri rope pushdown - 17kg X 12
db lat raise - 8.5 X 15
barbell curl - 34kg X 14 (do these each workout if poss to overwork them and hopefully bring biceps up)


PULL

pull-ups - bw +3.25kg X 16
chins - bw + 3.25kg X 12
supported db row - 23kg X 15
supported rear delt raise - 7kg X 16
ez barbell curl - 34kg X 14
seated hammer curl - 11kg X 14
bb shrug - 78kg X 18


LEGS

back squat - 70kg X 11 (deep as i can)
RDL - 100kg X 18
calf raise - 108kg X 24 (around 45 reps total)
leg ext - 72kg X 15
ham curl - 30kg X 13
barbell curl - 34kg X 14

[davo26]

2 years since i last posted? wow. hi if anyones still got any interest

thought id have a look around, see if any of my subscribed threads were still going, and just put a marker down as to where i am now.
no excuses, work patterns, muscle niggles, family issues etc mean im pretty much the same as where i was two years ago. on and off, have a good spell then something comes along to interrupt and i go back a couple of steps or so.

as i mentioned above ive realised by now that ill never get any bigger at 55, it just seems a continual fight to keep waist fat down. any time i think ill put on a bit of weight, it all gathers around my middle, so i just accept ill be as i am until i stop altogether. doesnt stop me trying to improve but i accept what i am.

as for my programme..... its changed a bit just to keep me interested, and due to limitations with equipment.
i generally do a push/pull/no legs, but i always do some squats and calf raises each session.

im a couple of months into a good spell, i started again with low weights and built up again to these figures for now.....

each session starts with a warm up of as many pressups as i can do in one go (currently 102), 25 rotator cuff movements laid on a bench with a 2.5kg plate in each hand, and 20ish squats (at present 68kg)

then....

PUSH

bench press - 80kg X 12 (all sessions are sets until i reach 30 reps)

dips - b/w +20kg - 14

incline db press (33 degrees) - 27kg x 15

db skullcrushers - 10.75kg X 16

lat raise - 9.5 X 15

seated incline db curl - 14.5kg X 13

single leg db calf raises - 27kg X 20 (3 sets, generally around 20/13/10)


PULL

pull-ups - b/w +10kg - 17

chins - b/w +10kg - 10

supported db row - 27kg X 16

rear delt fly - 10.75kg X 14

seated incline db curl - 14.5kg X 14

seated incline hammer curl - 9.5kg X 15

single leg db calf raise - 27kg X 20 (same as PUSH)


and i just alternate these whenever im in the gym, around 4 workouts per week.