grega60438
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I am hoping for your suggestions to improve my exercise routine.
Stats:
45 years old, as of this coming January.
5-7”
I was at 187lbs on my last bulk and currently I am on my cut at 11% BF and 175lbs. I am hoping to get to single digits before my next bulk, which 3 weeks away.
Goal:
I would like to have single digit body fat at 200 lbs, hopefully within 2 years.
Reasons are to recover from my back injury, fighting the aging process, I want to look good, self confidence, high pressure job stress relief, keeps me out of trouble…most of the time…
Limitations:
I have a permanent back disability L4, L5, with two surgeries and using Celebrex for life. Therefore standard squats or standing with heavy weight is dangerous for me.
Knees are a slight concern, as I ran 10K races for about 25 years, before the back injury. Knees work, but click.
I have a past shoulder press injury, but recovery in progress. Getting there…
The above limitations are the reason for the many cable exercises.
Legs and Abs exercises not mentioned below:
Fast Walk and jog, alternating each half track, 6.5 incline: 5 days week. 1.25 miles/day
Abs: 5 days week. Upside down hanging sit-ups, alternate sides. 4 sets of 10-15 reps.
All the weights below are while on cut.
Day 1:
Shoulders: (superset 1&2) (2-3 min between sets)
1. Seated cable external rotation 40lbsx10, 40lbsx10, 50lbsx10, 50lbsx10
2. Seated cable internal rotation: 70lbsx10, 70lbsx10, 80lbsx10, 80lbsx10
3. Shoulder Press-machine-sitting: 100lbsx10, 110lbsx10, 120lbsx10, 130lbsx10
4. Seated Front raise-Dumbbell: 25lbsx10, 30lbsx10, 35lbsx10, 35lbsx10
5. Seated Side lateral raise-Dumbbell: 25lbsx10, 30lbsx10, 35lbsx10, 35lbsx10
6. Seated Cable front raise-Machine: 40lbsx10, 40lbsx10, 50lbsx10, 50lbsx10
7. Seated Cable side lateral raise-Machine: 40lbsx10, 40lbsx10, 50lbsx10, 50lbsx10
8. Shoulder shrugs-Machine: 100lbsx10, 100lbsx10, 100lbsx10, 100lbsx10
Day 2:
Back: (superset 1, 2&3) (2-3 min between sets)
1. Chin-ups (wide grip) 10-15
2. Rows (On my back using Pull down cable) (L4-L5 issues): 140lbsx10, 140lbsx10, 150lbsx10, 150lbsx10
3. Hyperextensions: 60lbsx10, 60lbsx10, 60lbsx10, 60lbsx10
4. Pullovers (Sitting using pull down cable): 70x10, 70x10, 70x10, 70x10,
Q: Should I also be doing Cable pull downs or are the Chin-ups sufficient?
Day 3:
Legs: (superset 1, 2&3) (2-3 min between sets)
Squat-machine-200lbs
Leg extensions (machine): 70x10, 70x10, 80x10, 80x10,
Leg curls (machine): 50x10, 50x10, 60x10, 60x10,
Day 4: (2-3 min between sets)
Chest:
Bench Press: 160x10, 180x10, 200x10, 220x10
Cable flyes low 1: 70x10
Cable flyes low 2: 70x10
Cable flyes low 3: 70x10
Cable flyes med 4: 70x10
Cable flyes med 5: 80x10
Cable flyes med 6: 80x10
Cable flyes med 7: 80x10
Cable flyes high 8: 80x10
Cable flyes high 9: 90x10
Cable flyes high 10: 90x10
Day 5: (superset 1&2) (superset 3&4) (2-3 min between sets)
Arms:
1. Alternate Hammer Curls (Dumbbell, sitting): 40lbsx10, 40lbsx10,
2. Standing Bent-Over One-Arm Dumbbell Triceps Extension: 35lbsx10, 35lbsx10,
3. Concentration curls (Dumbbell, sitting): 50lbsx10, 50lbsx10, 55lbsx10, 55lbsx10
4. Standing Bent-Over One-Arm cable Triceps Extension: 50lbsx10, 50lbsx10, 60lbsx10, 60lbsx10
5. Cable wrist curl: 70lbsx10, 70lbsx10, 80lbsx10, 80lbsx10
Day 6: off
Day 7: off
Stats:
45 years old, as of this coming January.
5-7”
I was at 187lbs on my last bulk and currently I am on my cut at 11% BF and 175lbs. I am hoping to get to single digits before my next bulk, which 3 weeks away.
Goal:
I would like to have single digit body fat at 200 lbs, hopefully within 2 years.
Reasons are to recover from my back injury, fighting the aging process, I want to look good, self confidence, high pressure job stress relief, keeps me out of trouble…most of the time…
Limitations:
I have a permanent back disability L4, L5, with two surgeries and using Celebrex for life. Therefore standard squats or standing with heavy weight is dangerous for me.
Knees are a slight concern, as I ran 10K races for about 25 years, before the back injury. Knees work, but click.
I have a past shoulder press injury, but recovery in progress. Getting there…
The above limitations are the reason for the many cable exercises.
Legs and Abs exercises not mentioned below:
Fast Walk and jog, alternating each half track, 6.5 incline: 5 days week. 1.25 miles/day
Abs: 5 days week. Upside down hanging sit-ups, alternate sides. 4 sets of 10-15 reps.
All the weights below are while on cut.
Day 1:
Shoulders: (superset 1&2) (2-3 min between sets)
1. Seated cable external rotation 40lbsx10, 40lbsx10, 50lbsx10, 50lbsx10
2. Seated cable internal rotation: 70lbsx10, 70lbsx10, 80lbsx10, 80lbsx10
3. Shoulder Press-machine-sitting: 100lbsx10, 110lbsx10, 120lbsx10, 130lbsx10
4. Seated Front raise-Dumbbell: 25lbsx10, 30lbsx10, 35lbsx10, 35lbsx10
5. Seated Side lateral raise-Dumbbell: 25lbsx10, 30lbsx10, 35lbsx10, 35lbsx10
6. Seated Cable front raise-Machine: 40lbsx10, 40lbsx10, 50lbsx10, 50lbsx10
7. Seated Cable side lateral raise-Machine: 40lbsx10, 40lbsx10, 50lbsx10, 50lbsx10
8. Shoulder shrugs-Machine: 100lbsx10, 100lbsx10, 100lbsx10, 100lbsx10
Day 2:
Back: (superset 1, 2&3) (2-3 min between sets)
1. Chin-ups (wide grip) 10-15
2. Rows (On my back using Pull down cable) (L4-L5 issues): 140lbsx10, 140lbsx10, 150lbsx10, 150lbsx10
3. Hyperextensions: 60lbsx10, 60lbsx10, 60lbsx10, 60lbsx10
4. Pullovers (Sitting using pull down cable): 70x10, 70x10, 70x10, 70x10,
Q: Should I also be doing Cable pull downs or are the Chin-ups sufficient?
Day 3:
Legs: (superset 1, 2&3) (2-3 min between sets)
Squat-machine-200lbs
Leg extensions (machine): 70x10, 70x10, 80x10, 80x10,
Leg curls (machine): 50x10, 50x10, 60x10, 60x10,
Day 4: (2-3 min between sets)
Chest:
Bench Press: 160x10, 180x10, 200x10, 220x10
Cable flyes low 1: 70x10
Cable flyes low 2: 70x10
Cable flyes low 3: 70x10
Cable flyes med 4: 70x10
Cable flyes med 5: 80x10
Cable flyes med 6: 80x10
Cable flyes med 7: 80x10
Cable flyes high 8: 80x10
Cable flyes high 9: 90x10
Cable flyes high 10: 90x10
Day 5: (superset 1&2) (superset 3&4) (2-3 min between sets)
Arms:
1. Alternate Hammer Curls (Dumbbell, sitting): 40lbsx10, 40lbsx10,
2. Standing Bent-Over One-Arm Dumbbell Triceps Extension: 35lbsx10, 35lbsx10,
3. Concentration curls (Dumbbell, sitting): 50lbsx10, 50lbsx10, 55lbsx10, 55lbsx10
4. Standing Bent-Over One-Arm cable Triceps Extension: 50lbsx10, 50lbsx10, 60lbsx10, 60lbsx10
5. Cable wrist curl: 70lbsx10, 70lbsx10, 80lbsx10, 80lbsx10
Day 6: off
Day 7: off