Dsher10’s BodyBlog

Starting a new workout series. This will be a three-times a week split routine, Mon: Legs/Abs, Wed: Chest/Shoulders/Triceps, Fri: Back/Biceps Forearms. I’ll work this for eight weeks, then take a week off for recuperation, then start a slightly different routine for the next eight weeks, followed by another week of rest then another modified 8-week routine. Cardio is on the other three days, including HIIT running/jogging to supplement my treadmill work.

Mon - Legs/Abs
Exercise/Weight/Reps/Mostly two sets

Leg Extension/210/10 - 12
Standing Leg Curls/65/5 - 7
Standing Machine Calf Raises/210/10 - 12
Seated Machine Calf Raises/90/5 - 7
Rope Crunches/150/100
Swiss Ball Crunches/BW+45/10 - 12

Tues – Chest/Shoulders/Triceps
Exercise/Weight/Reps

Flat Barbell Bench Press/210/5 - 7
Incline Dumbbell Press/55/5 - 7
Wide-Grip Dips/BW/5 - 7
Seated Overhead Dumbbell Press/50/5 - 7
Standing Side Laterals/25/10 - 12
V-Bar Pushdowns/150(entire stack)/5 - 7
EZ-Bar Scull Crushers/95/5 - 7

Fri – Back/Biceps/Forearms
Exercise/Weight/Reps

Chin-Ups (Wide)/-60/5 - 7
SeatedCable Pulls/180/5 - 7
Barbell Shrugs/250/10 - 12
Barbell Preacher Curls/80/5 - 7
Seated Dumbbell Curls/40/5 - 7
Barbell Wrist Curls/115/10 -12

I am also keeping a close watch on my diet, getting plenty of protein and eating five smaller portions a day. I am having trouble getting rid of my last 10 lbs or so right around my love handles and some on my stomach, back and chest. I’m hoping my continued workouts and diet will eventually rid my of this excess. I am, however, actually beginning to see some results in the mirror, and I can’t wait to get into the new routine!

I messed around the other day and found I could still bench 225 for three reps. Not that much to talk about, but not too bad considering I haven’t done any bench work in a good 15 years. A week later I tried a max, and pushed up 260 pounds. I am setting a goal of 315 lbs in nine months. I am also going to update some of my other maxes, then set a series of additional strength goals (such as a 150 lb barbell curl) for that same nine-month time frame.

Well, the dead lifts just don’t work. I tried several sets of light (185 lb) reps for warm-ups. While the weight wasn’t that much, I could feel a clearly defined strain in my lower back. Afterwards, my back was not as pain-free as it had been prior to the workouts. But I thought I might just need to work the lower back to strengthen it, so the next week I tried pulling off the rack, with the weights about 12-inches off the floor. I figured this might relieve the lower back strain. I worked up to 285 lbs with not too much noticeable lower-back strain. But when I tried 315 pounds, I stopped, as I could tell it was gong to put on a big strain.

Later, my chiropractor found I had messed up a lot of the muscle-nerve connections we had diligently been working to correct. So I had taken several steps backwards. He managed to fix the problems again, but warned, “NO MORE DEAL LIFTS!” So, I guess they are out, along with other back-straining lifts such as squats. Damn! I really wanted to work these power-building lifts!  But I am forced to let them go. The best I can do is attempt to substitute lifts that don’t apply such a strain to the lower back.