Hi guys, just for update: I injured my back in Feb and was off until 4 weeks back.
Packed in some good workouts past 4 weeks, and keeping it going.
Agree with Samurai on Pull-ups, have lost the motor control too, trying.
Here's something I found on my hunt for protein, basically did a bit of learning and unlearning.
My meals are all over the place and Sohail here can vouch for the shape I got into- he almost started calling me a Sumo wrestler.
Well, what I have put myself through is a rigorous routine and training instinctively basis recovery patterns, which again vary basis sleep patterns and meals.
Weight was 101 when I resumed, and is stuck at 98 now past 2 weeks, plan to drop if possible to early 90s.
This is the schedule I have been following:
Day 1 – Legs
5 mins bike or cross trainer to warm up
Leg extensions – 3 sets 10-12 reps; 1 set 25 reps
Hack squats - 4 sets 10-12 reps
Staggered leg press – 3 sets 12 reps each leg forward (i.e. that's 24 reps per set)
Walking lunges – 3 sets of 20 steps
Lying leg curls – 3 sets of 10-12 reps
Stiff-legged deadlifts – 3 sets of 8-10 reps (with dumbells)
Calf raises – 4 heavy sets of 8 reps
Seated calf raises – 4 sets of 12-15 reps
5 mins bike or cross trainer to warm down
Day 2 – Chest + Triceps + Abs
Bench press – 3 sets 10-12 reps; 1 set 25 reps
Incline press – 4 sets 10-12 reps
Dumbbell flyes – 4 sets 10-12 reps
Pec-dec – 3 sets 10-12 reps; 1 set 25 reps
Cable cross-overs – 4 sets of 12-15 reps rapidly, varying position
Skull-crushers – 3 sets 10-12 reps
Tricep push-downs - 4 sets 10-12 reps
Reverse grip single arm tricep pushdowns – 3 sets 10-12 reps each arm
Leg-raises – 3 sets to failure
Cardio 20 mins
Day 3 – Back + Biceps
Lat pull-downs (front neck) – 3 sets 10-12 reps; 1 set 25 reps
Low-pulley rows – 4 sets 10-12 reps
Deadlifts – 3 sets 8-10 reps (with dumbells)
Bent-over rows – 3 sets 8-10 reps (or supported T-bar or with bar in corner for my back)
Straight-arm pull-downs – 3 sets 10-12 reps; 1 set 25 reps
Lat pull-downs (behind neck) - 1 set of 25 reps
Stranding EZ curls – 4 sets 10-12 reps
Preacher curls – 2 sets 10-12 reps; 1 set 25 reps
Concentration curls – 2 sets 8-10 reps each arm
Cardio 20 mins
Day 4 – Delts + Traps + Abs
Dumbbell side lateral raises – 4 sets 10-12 reps
Seated shoulder press (front neck) – 3 sets 10-12 reps; 1 set 25 reps
Steering wheels – 3 sets 30 turns)
Barbell front laterals – 3 sets 10-12 reps ) may be performed as a superset
Supported bent-over laterals (rear delts) – 4 sets 10-12 reps
Shrugs – 4 sets 8-10 reps (with dumbells)
Upright rows – 3 sets 8-10 reps (with dumbells)
Sit-up crunches – 3 sets to failure
Cardio 20 mins
I train nights, the above takes about 2 odd hours, which includes the 20 minute cardio postworkout.
On days I am tired to train or late from work I try doing ab/core work and 30-45 mins of cardio.
For cardio I have kept it all low impact, with a rare run on the treadmill. What I discovered is the Cybex Arctrainer and it is great, much better than the archaic treadmill. Running I prefer on track/road, in the open basically.
I do an alternate basis cardio, so if Day 1 is 'steady state', Day 2 is 'interval cardio' spacing it out on the pre-programmed modes available.
Trying to eat clean, but occasional binge happens.
Finished a 5lbs tub of ON, and if you go through the pdf attached, you will realize most other proteins are all not seemingly as good- considering most have Whey Concentrate as main ingredient and/or are not manufactured 'by' but 'for' the brand- biggest let down and eye-opener was my long standing favorite Myofusion.
Picked up a 5lbs ON again yesterday, and the rates are a killing now. Looking for ON Pro Complex APS (no, not the gainer) or a protein blend like Syntha6/ProV60/ProV8 etc.
Big thanks to Sohail for keeping the motivation going!!
My next is to clean up the diet, need to set the postworkout dinner right, since currently I eat whatever is cooked for everyone at home.
Have deliberately kept supplementation low and relied on actual foods, with only 1 scoop postworkout, which is now 1.5 scoops postworkout starting last night with Glutamine, and 1 scoop upon waking.
A multivitamin + cup of black coffee (sometimes) preworkout with an apple, and a banana postworkout and maybe a Gatorade with the postworkout shake.
I am not in the best frame, but given myself 90 days and will get back there.
If you find the time, do look up Somatics by Hanna. Here's a video on what I use for my posterior chain, and it is magical.
Another good one is the hip-hinge and I make time for such mobility drills.
Keep pushing!!