I had a spine injury a few years back after getting thrown off my horse. He jumped, bucked and spun, I could have handled any two of those but all three was a bit much and it's a long way down when your horse is 17 hands. I've been back in the saddle for a while now and we had a great ride just last weekend.
I did a bunch of self guided physical therapy and things are pretty much back to normal aside from the fact that my lower back pops more often than it used to. Having strong spinal erectors seemed to cushion the impact and lifting has really helped me to rehab the problem so I'm thankful for that.
Unfortunately I was out of the gym for a quite a while, and my lifting progress got significantly set back. Once I started to recover I had to pretty much start over from scratch. I've been back in the gym for about 15 months now and my weights and volume have finally started to really pick back up. I'm still far weaker than I should be, but I'm happy to be making progress.
I started with a full body routine for the first few months and then switched to a push/pull routine. Once I started to get a bit stronger I added a heavy/light rotation to that and it's been working well. Just recently my strength has gotten to be enough that the workout was a tad long and I wanted to add in a bit more variety so I'm moving to a three day schedule instead of two. My diet has been really dialed in lately and my recovery / work capacity are doing well so I'm upping my number of workouts per week as I drop the number of exercises per workout.
Being out of the gym while I was injured coincided with being really busy at work and night school as well as getting married and I managed to let my self go and pack on a bunch of weight, mostly fat. Currently I'm cutting and I'm down 36lbs since getting going again. (so far losing at a 4:1 ratio of fat to lean tissue) On the plus side, I spent a bunch of time doing research while I was out of commission and my diet and training knowledge are better than they've ever been previously.
I just started a new routine so I thought I'd post my logs online instead of just in my gym journal.
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06-23-2015, 02:06 PM #1
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Pain is weakness leaving the body
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06-23-2015, 02:07 PM #2
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Thur Jun 18 - Volume Pull Day
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Bent Row 4x10x135
BTB Shrugs 4x10x85
Pullups 4x10x-60 (assisted)
SW Upright Rows 4x10x60
Deadlift 4x10x175w120
Face Pulls 4x10x47.5
Situp Bench 4x10xSetting 2
HIIT Elliptical 30 sec intervals, level 19, 60 calories, 4:16
Work volume seemed reasonable with deadlifts back on pull day.
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06-23-2015, 02:08 PM #3
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Fri Jun 19 - Volume Push Day
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Military Press 4x10x95
Good Mornings 4x10x125w85
Flat Bench 4x10x135
Chest Dips 4x10x-65 (assisted)
Tricep Rope 4x10x35
BNS Wrist Roller 4x5Ex25
Side Planks w/hab 4x10Ex15
HIIT Elliptical 30 sec intervals, level 19, 60 calories, 3:57
Work volume was good, heavier than I expected actually but fine. Workout was a bit long but I was doing a few new things so I probably wasted some time. I'm going to cut the wrist roller back to four reps per side for this workout. So far the remixed routine is going well, if leg day is fine on Monday then I think I'm all set for a while.
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06-23-2015, 02:09 PM #4
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Mon Jun 22 - Volume Leg Day
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ATG Squats 4x10x140w95
Calf Raises 4x10x195w135
Reverse Lunges 4x6Ex85
Farmers Walk 4x50xgym
Hip Thrusts 4x10x135
EZ Curls 4x10x65
Reverse EZ Curls 4x10x40
Pallof Press 4x6Ex20
Squat motivation song for today: At Last by Etta James
Ended up supersetting squats and curls since the rack was originally busy and I had to start out of order. Worked out ok though.
Overall workload was decent. This is the end of workout B and the remix appears successful so I'm going to call it good and stick with that schedule going forward.
Felt strong this morning, likely due to extra sleep this weekend and the extra calories I've been getting since I'm in a refeed.
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06-23-2015, 02:10 PM #5
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Tuesday Jun 23 - Strength Pull Day
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Bent Row 5x5x170w115
BTB Shrugs 5x5x100
Pullups 5x5xbw
SW Upright Row 5x5x80w55
Deadlift 5x5x220w175/150
Face Pulls 5x5x62.5
Supported Leg Raise 5x5x5
HIIT Elliptical 15 Sec Intervals, Level 20, 60 calories, 3:58
Workout went great this morning, ready to move up on a bunch of exercises.
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06-24-2015, 07:55 AM #6
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Wednesday Jun 24 - Strength Push Day
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Military Press 5x5x125w85
Good Mornings 5x5x155w125/105
Flat Bench 5x5x160
Chest Dips 5x5x-15 (assisted)
Tricep Rope 5x5x50
BNS Wrist Roller 5x2Ex50
Vacuums 5x5x20sec
HIIT Elliptical 15 sec intervals, level 20, 60 calories, 3:48
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06-25-2015, 08:25 AM #7
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Thursday Jun 25 - Strength Leg Day
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ATG Squats 5x5x195w155/130
Calf Raises 5x5x235w160
Reverse Lunges 5x3Ex95
Farmers Walk 8x70xhalf gym
Hip Thrust 5x5x145
EZ Curls 5x5x85
Reverse EZ Curls 5x5x65
Kneeling Cable Chop 5x3Ex30
Squat motivation song for today: She's Country by Jason Aldean (Can't listen to metal all the time you know)
Workout went well. I'm not happy with the total duration of my routine though, today came in at 1:43 which is longer than optimum. I'm happy with the three day schedule, I can't add any more days per week (I'm already at five) and I like my current exercise selection so that doesn't leave a lot of room for changes. It's a retail gym so it's tough to superset but maybe I can find a few ways to sneak that in without hogging equipment so that I can shorten things up a bit.
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06-26-2015, 07:42 AM #8
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Friday Jun 26 - Volume Pull Day
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Bent Row 4x10x135
BTB Shrugs 4x10x85
Pullups 4x10x-60 (assisted)
SW Upright Row 4x10x60
Deadlift 4x10x175w120
Face Pulls 4x10x50
Situp Bench 4x10xsetting 2
HIIT Elliptical 30 sec intervals, level 19, 60 calories, 4:03
Workout was shorter today at 1:15, maybe it's just leg day that's too long? If so that's fixable, I'm going to try supersetting my curls with the squats and calf raises, that should save time and not take up much extra equipment, just a bar almost no one uses.
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06-27-2015, 08:58 AM #9
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06-28-2015, 10:35 AM #10
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06-29-2015, 08:09 AM #11
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Monday Jun 29 - Volume Push Day
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Military Press 4x10x95
Good Mornings 4x10x125w85
Flat Bench 4x10x135
Chest Dips 4x10x60
Tricep Rope 4x10x35
BNS Wrist Roller 4x4Ex30
Side Planks w/Hab 4x10x15
HIIT Elliptical 30sec intervals, level 19, 60 calories, 4:02
Workout duration today was 1:39, that's longer than I'd like but within tolerable limits. My iPod ran out of juice today mid-workout, very annoying since I had to listen to the gym's easy listening station instead.
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06-30-2015, 08:10 AM #12
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Tuesday Jun 30 - Volume Leg Day
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Squats 4x10x140w95
Superset EZ Curls 4x10x70
Calf Raises 4x10x195w135
Superset Reverse Curls 4x10x45
Reverse Lunges 4x6Ex85
Farmers Walk 4x55xgym
Hip Thrusts 4x10x135
Pallof Press 4x6Ex25
Squat motivation song for today: #1 Crush by Garbage
Workout Duration 1:20. Supersetting the curls cut about 25 minutes off, of course it also tripled my sweat output but that seems a reasonable tradeoff. I'm going to keep that change.
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07-01-2015, 08:02 AM #13
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Wednesday Jul 1 - Strength Pull Day
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Bent Row 5x5x175w120
BTB Shrugs 5x5x105
Pullups 5x5xbw
SW Upright Rows 5x5x85w60
Deadlift 5x5x225w180/150
Face Pulls 5x5x65
Supported Leg Raise 5x5x5
HIIT Elliptical 15 sec intervals, level 20, 60 calories, 4:04
Workout duration 1:31, a bit long but tolerable. I felt strong today. Woohoo, a two plate pull! I've got a long ways to go but that's a nice recovery milestone and my back feels fine.
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07-02-2015, 08:23 AM #14
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Thursday Jul 2 - Strength Push Day
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Military Press 5x5x125w85
Good Mornings 5x5x160w130/110
Flat Bench 5x5x165w110
Chest Dips 5x5x-15w-40 (assisted)
Tricep Rope 5x5x57.5
BNS Wrist Roller 5x2Ex55
Vacuums 5x20sec
HIIT Elliptical 15 sec intervals, level 20, 60 calories, 3:50
Workout duration 1:41, definitely longer than I want but I'm not sure I can do much to make that faster. The workload is fine so for the moment I'm just going to live with it.
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07-02-2015, 02:15 PM #15
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Decided to drop from 8 exercises per day to 7 so I can shorten the workout duration a bit. I'm dropping tricep rope since I already do dips, changing reverse curls since that's mostly covered by regular curls, and one of the elliptical sessions. Those seemed like my least productive choices. Tomorrow won't be changed, but starting Monday here is the new routine:
PULL
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Bent Row
Behind the Back Barbell Shrugs
Pullups
Strict Wide Upright Row
Deadlift
Face Pulls
A)Supported Leg Raise B)Situp Bench
PUSH
------------
Military Press
Good Mornings
Flat Bench
Chest Dips
BNS Wrist Roller
A)Side Planks W/Hab B)Vacuums
Elliptical
LEGS
------------
ATG Squats
Calf Raises
Superset EZ Curls B) Add AMRAP Reverse Curls finisher
Barbell Reverse Lunge
Farmers Walk
Hip Thrusts
A)Kneeling Cable Chop B)Pallof PressLast edited by blue9steel; 07-03-2015 at 12:01 PM.
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07-02-2015, 07:09 PM #16
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07-03-2015, 11:56 AM #17
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Friday Jul 3 - Strength Legs Day
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ATG Squats 5x5x195w155/130
Superset EZ Curls 5x5x85
Calf Raises 5x5x240w160
Superset Reverse Curls 5x5x70
Reverse Lunges 5x3Ex100w65
Farmers Walk 8x75xHalf Gym
Hip Thrusts 5x5x150
Cable Chop 5x3Ex35
In honor of tomorrows holiday, today's squat motivation song was: Courtesy of the red, white & blue by Toby Keith
Workout Duration 1:26, last workout with eight exercises, switching to the new seven exercise routine on Monday. Felt unstoppable today, too bad I'm not ready to bulk I've been making some nice strength gains while on a refeed. My next cut starts on Monday, I need to get a lot leaner before I can go the other direction.
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07-04-2015, 12:52 PM #18
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07-05-2015, 10:10 AM #19
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07-06-2015, 07:43 AM #20
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Monday Jul 6 - Volume Pull Day
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Bent Row 4x10x135
BTB Shrugs 4x10x90
Pullups 4x10x-55 (assisted)
SW Upright Row 4x10x60
Deadlift 4x10x175w120
Face Pulls 4x10x57.5
Situp Bench 4x10xsetting 2
Workout duration 1:11, much better on time, we'll see how that holds for the other two days.
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07-06-2015, 06:12 PM #21
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07-06-2015, 06:14 PM #22
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07-07-2015, 08:15 AM #23
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Tuesday Jul 7 - Volume Push Day
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Military Press 4x10x95
Good Mornings 4x10x130w90
Flat Bench 4x10x135
Chest Dips 4x10x-60 (assisted)
BNS Wrist Roller 4x4Ex35
Side Planks w/hab 4x10x15
HIIT Elliptical 30 sec intervals, level 19, 60 calories, 4:02
Workout duration 1:32, shorter but still at the edge of what's acceptable. I'll have to ponder for a bit and see if I want to make any further changes.
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07-08-2015, 08:11 AM #24
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Wednesday Jul 8 - Volume Leg Day
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ATG Squats 4x10x145w100
Calf Raises 4x10x200w135
Superset EZ Curls 4x10x70 AMRAP Reverse 5x50
Reverse Lunge 4x6Ex85
Farmers Walk 4x55xGym
Hip Thrusts 4x10x135
Pallof Press 4x6Ex30
Squat motivation song today was: The gods made heavy metal by Manowar
Workout duration 1:21. Ran out of gas near the end of the workout but like the famous lady says "Ain't nobody got time for that!" so I just gritted my teeth and pushed on through. Not worried about it since I'm cutting currently. Now that I've done all three days on the new seven exercise schedule it's clear that times are down but push day is still longer than I'd like, however since it's the lowest workload wise I don't want to move something from there to the short day which is pull day for some reason. I think I'm just going to roll with it as is for a while.
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07-08-2015, 06:20 PM #25
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07-09-2015, 07:56 AM #26
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Thursday Jul 9 - Strength Pull Day
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Bent Row 5x5x175w120
BTB Shrugs 5x5x100
Pullups 5x5xbw
SW Upright Row 5x5x90w60
Deadlift 5x5x225w180/150
Face pulls 5x5x65
Supported Leg Raise 5x5x10
Workout duration 1:30. I guess pull day isn't shorter after all. Deadlifts felt nice and solid this morning.
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07-10-2015, 07:57 AM #27
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07-10-2015, 08:00 AM #28
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Friday Jul 10 - Strength Push Day
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Military Press 5x5x125w85
Good Mornings 5x5x160w130/110
Flat Bench 5x5x165w110
Chest Dips 5x5x-10w-35 (assisted)
Wrist Roller 5x2Ex60
Vacuums 5x22sec
HIIT Elliptical 15 sec intervals, level 20, 60 calories 3:57
Workout duration 1:42. Damn, still too long. I'm going to live with it while I ponder if there are any further changes that make sense.
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07-10-2015, 10:36 AM #29
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27215
Ok, I think I figured out how to squeeze this down some more time wise without compromising the design. I'll drop situp bench as that's covered by leg raises. I'll also drop cable chops, they didn't seem that great anyways. Wrist Roller and Farmers Walk are both grip and forearm exercises so I'm going to A/B those. Good Mornings and Reverse Lunges are both assistance exercises so I'm going to A/B those also. I tweaked the reps and sets for some of the A/B items as well. That drops me down to six items per day and should still cover all the important stuff. Here's the new routine:
PULL
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Bent Row
Behind the Back Barbell Shrugs
Pullups
Strict Wide Upright Row
Deadlift
Face Pulls
PUSH
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Military Press
Flat Bench
Chest Dips
A) Farmers Walk - 8xHalf Gym B) BNS Wrist Roller - 4x3E
A)Supported Leg Raise 4x8 B)Pallof Press - 4x4E
HIIT Elliptical
LEGS
------------
ATG Squats
Calf Raises
Superset EZ Curls B) Add AMRAP Reverse Curls finisher
A) Good Mornings 5x5 B) Barbell Reverse Lunges - 4E
Hip Thrusts
A)Vacuums - 5xTime B) Side Planks W/Hab 4x8
I'm determined to get total workout time under 1:30 for all days, it's just not efficient hormonally to go longer than that. I'll finish out Monday with the seven item routine then switch over to the new six item one on Tuesday.
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07-11-2015, 11:38 AM #30
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