My Excuse to Eat Log

Training Over 35 Lifter
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I think last time I posted here I was doing a rehab workout after getting hit by a car. It took a year but I’m back because I couldn’t stay away from the smell of Icy Hot and liniment.

I’m still doing a rehab routine but have bumped up the volume some. My tolerance for weight bearing exercises is still pretty low but I feel like I need a lot of quality reps - strict form, good range of motion, slow paced - before I start loading up.

Other things I like - antagonistic pairs, mobility work, fillers, and KMC’s air humpers. I’m doing a lot of glute and shoulder work for rehab reasons too. I’m planning four days a week with a deload on the fourth week. The goal is to get the reps in and see how my body responds.

The stats: 40 y.o, 170 lbs, resting HR 70 (which is way too high).

Thursday:
Foam Roll/Dynamic Warm Up - 10 min

A1: 5x10 Front Squat @135
A2: 1 leg RDLs slow unweighted warm uppy

B1: 5x10 RDL @ 135
B2: Air humpers

C1: 5x10 Single leg split squat @ 45
C@: 5x10 Side Lunge @ 45

Glute Rehab work (Think side lying leg raises at different angles)

3x20 Med ball ab rollouts

Foam roll again

Saturday

Warm Up/Foam roll

Shoulder/Glute P/rehab (think one arm blackburns and sidelying leg raises/clams etc)

A1: 3x10 Neutral Grip Sternum Chin Up
A2: 45 sec front planks

B1: 5x10 DB Bench @70
B2: 5x10 DB Low Rows @ 70
B3: Raised leg unsupported side plank

C1: 3x10 Strict Form Pull Ups
C2: 45 sec front planks

D1: 5x10 DB Press @ 50
D2: 1 leg raised air humpers till my hips loosened up

E1: 5x10 Strange Angle Pull Downs - can’t describe it, its a rehab thing
E2: 5x10 Side raises @20

Arm Stuff

3x10 Overhead Squat with Bar - Just using the exercise to make sure shoulders and hips are loose at the end of the workout.

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Sunday -

Warm Up/ Foam Rolling

a1: 5x10 Front Squat 185
a2: 1 leg rdl 5x10

B1: 5x10 RDL @ 135
B2: Air humpers

C1: 5x10 Single leg split squat @ 45
C@: 5x10 Side Lunge @ 45

Glute Rehab work (Think side lying leg raises at different angles)

3x20 Med ball ab rollouts

Foam roll again

Monday -

Old man mobility work

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Tuesday

Warm Up/Foam roll

A1: 3x10 Neutral Grip Sternum Chin Up
A2: 45 sec front planks

B1: 5x10 DB Bench @70
B2: 5x10 DB Low Rows @ 70
B3: 15 shoulder dislocates

C1: 3x10 Strange Angle Pull Downs
C2: 20 x 1 leg air humpers

D1: 5x10 DB Press @ 50
D2: raised leg side planks @30

E1: 5x10 strict form pull ups
E2: 5x10 Side raises @20

Arm Stuff

3x10 Overhead Squat with Bar - Just using the exercise to make sure shoulders and hips are loose at the end of the workout.

Shoulder/Glute P/rehab <---- should have done this first

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45 minute run (maybe slog is a better word) to clear my head from an early evening dentist appointment. Didn’t work. Mobility work afterward did. Fell asleep at 8:30.

Been getting a lot of good stuff out of Dan John’s blog lately. BLOG » Dan John Good post about training after 40. Feels like I’ve been moving towards higher reps in the last few years.

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Welcome aboard. Good luck with the rehab. It looks like you are working hard.

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Looks good

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Thanks for thoughts guys. I’m just glad I’m heading in the right direction.

My parents sump pump failed yesterday and spent the night bailing water out of their basement. No gym time but it was a workout. . .

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Nice work on the rehab stuff. I hope to be getting back to where you are in 2-4 months.

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Friday:

Yoga and beer. <----------- recommended

Saturday:

Warm Up/ Foam Rolling

a1: 5x10 Front Squat 185
a2: 1 leg rdl 5x10

B1: 5x10 RDL @ 135
B2: Hip Stretches

C1: 5x10 Single leg split squat @ 45
C@: 5x10 Side Lunge @ 45

Glute Rehab work (Think side lying leg raises at different angles)

3x10 Jury Rigged Assisted GHRs - these need some work

Foam roll again

Then I spent 3-4 hours outside getting the garden beds ready. Legs were shot by the end of the day but I could actually feel my body respond to being outside. Don’t know if its the vitamin D thing or not but I’ll take it.

Sunday

Warm Up/Foam roll
Glute/Hip P/rehab circuit

A1: 3x10 Neutral Grip Sternum Chin Up
A2: 45 sec front planks

B1: 5x15 DB Bench @50 <------------- shoulder didn’t quite loosen up so I droped weight and up the reps
B2: 5x10 DB Low Rows @ 50
B3: 15 shoulder dislocates

C1: 3x10 strict form pull ups
C2: 45 sec front planks

D1: 5x10 DB Press @ 50
D2: raised leg side planks @30

E1: 3x10 Strange Angle Pull Downs
E2: 3x10 Lat raises
E2: 20 x 1 leg air humpers

Arm Stuff

Pull/shrug stuff to loosen the shoulder

3x10 Overhead Squat with Bar - Good day but I was tight all over. Took a lot of reps just to get into position.

3 more hours in the garden.

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Monday:

Foam Roll/Warm Up

Glute/hip P/rehab circuit

3x Circuit w/ 1:00 min rest @ 95 lbs
8xRDL
8xPull
8xHang Clean
8xOHead Squat
8xGood Morning
8xBack Squat
8xPush Press

A lot of stretching/Foam rolling/Mobility work . . . .

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Tuesday

Warm Up/ Foam Rolling

a1: 5x10 Front Squat 185
a2: 1 leg rdl 5x10

B1: 5x10 RDL @ 135
B2: Light Goblet Squats

C1: 5x10 Single leg split squat @ 45
C@: 5x10 Side Lunge @ 45

Glute Rehab work.

Played around with 1 leg ohead lunges, curtsy lunges, side lunges etc until I realized I looked like an idiot and got the hell out of the gym.

I’m starting to spend a lot more time loosening up and trying to find the grove so I think I’ll finish up on Saturday, take a couple days to deload, and pick it up again next weekend. The timing feels about right. Next month will be more of the same - higher reps, lighter weight, strict form - before I start going heavier. It’ll also be time to put in some more aerobic/conditioning work.

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Thursday

Warm Up/Foam roll
Glute/Hip P/rehab circuit

A1: 3x10 Neutral Grip Sternum Chin Up
A2: 45 sec front planks

B1: 5x10 DB Bench @70
B2: 5x10 DB Low Rows @ 70
B3: 15 shoulder dislocates

C1: 3x10 strict form pull ups
C2: 45 sec front planks

D1: 5x10 DB Press @ 50
D2: raised leg side planks @30

E1: 3x10 Strange Angle Pull Downs
E2: 3x10 Lat raises
E2: 20 x 1 leg air humpers

Arm Stuff

Pull/shrug stuff to loosen the shoulder

3x10 Overhead Squat with Bar loosen up

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Warm Up/ Foam Rolling

a1: 5x10 Front Squat 185
a2: 1 leg rdl 5x10

B1: Played around w/ Sumos till they felt comfortable
B2: Light Goblet Squats

C1: 5x10 Single leg split squat @ 45
C@: 5x10 Side Lunge @ 45

5x5 Jury rigged glute ham raises

Glute Rehab work.

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You’re keepin’ up with it al! Hope you’re eating up too…

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Just keeping up with the foam rolling/mobility work. But I did take my shoulder for a spin in the pool this morning.

200 swim/kick/pull

 400 yds @ 6:00 min

3 x{ 3x100 @1:15
200 underwater kick

w/ 1:00 min rest

Felt pretty good all in all.

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Wednesday:

Fooled around with a kettlebell for about 20 mins and didn’t drop it on my foot or sprain anything. Success! Then did a bunch of mobility work. May add swings and/or turkish get ups to the next block.

It was the first day I felt like I had a lot more in the tank. Left the gym feeling great.

Started thinking about the next block. Will take suggestions on any hip mobility exercises/drills people have had success with. . .

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[quote]al38 wrote:
Wednesday:

Fooled around with a kettlebell for about 20 mins and didn’t drop it on my foot or sprain anything. Success! Then did a bunch of mobility work. May add swings and/or turkish get ups to the next block.

It was the first day I felt like I had a lot more in the tank. Left the gym feeling great.

Started thinking about the next block. Will take suggestions on any hip mobility exercises/drills people have had success with. . .

[/quote]

Bunch of stuff in the sticky, take a look

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soldog - thanks for the input

Saturday

First day back after a couple days off. Went pretty well. Little spastic early on but settled down. Still trying to reclaim strength through a complete range of motion so its going to be another higher volume, lower weight, strict form block.

Foam roll/warm up. 50 Kettlebell swings. Glute/shoulder prehab work . . .

A1. 3x12 neutral grip sternum pull ups
A2 Planks @ 45 sec

B1. 5x10 Sumo Deadlift ← worked on finding the groove. Not going to go higher than 185 till my back (and form) catches up.
B2. Goblet Squats

C1. 4x12 DB Bench @ 70
C2. 4x8 Kroc Rows @ 70

D1. 4x12 Strict Form Pull Ups <---- these suck after Deadlifting
D2. 4x12 Blast Strap Push Ups
D3. Planks @45

E1. 4x12 DB MP @ 60
E2. Air Humpers
E3. 15 Towel Dislocates

F1. 4x12 Rehab Angle Pull downs
F2. 4x12 Lat Raises at 25
F3. Air Humpers

G1. OHead Shrugs
G2. OHead Squats @95

Kettlebell Turkish Get Ups and Penguins to finish . . . till I tried to figure out how much bacon I can eat in a sitting. The answer is in pounds.

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Foam Roll/Dynamic Warm up

Glute-Shoulder P/rehab circuit

50 Kettlebell Swings

A1 5x10 Front Squats @ 185
A2 Single Leg RDL
A3 Towel Dislocates

B1 5x10 Good Mornings at 105 <------ Just trying to work out my back
B2 Goblet Squats for form

C1: 5x10 Single leg split squat @ 45
C@: 5x10 Side Lunge @ 45

3x15 BW Dips/Curls @ 40

5x Kettlebell Turkish Get Ups
5x Kettlebell Windmills
30 TRX raised leg pikes

Somebody running the gym has bought into the alternative gear stuff. I feel like I’ve got some new toys to play with.

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Foam Roll - Glute/Shoulder P/rehab work

3x @ 95:
8xRDL
8xPull
8xHang Clean
8xOHead Squat
8xGood Morning
8xBack Squat
8xPush Press

3 x kettlebell Core:
5xTurkish Get Up
5x Windmills
5x Renegade Rows
5x waist Circle
5x Halos

Stretch!

In and out in 40 min