The Road Back - Part 1

First time poster, loooonnnggg time lurker. I’ve been in and out of gyms since 2011 strength training for the majority of that time. I’m a nearly 40 year old battle hardend shift worker in hospitality & bars (back of house) so my body has been pretty much battered and abused by working long hours since young. Now, after ending a 10-year long relationship it’s time to get back to my pre-relationship body & goals.

Current stats: Female, 39 yo, 162lbs, 5’11" 26% BF (up from 130lbs in 5 years)
Goal stats: 160lbs, 18% BF

My lift numbers were never that impressive but decent before the initial injury that took me out of the gym (buldging at the L3/L4/L5 segments.) Below are my previous maxes listed beside my goal maxes moving into the new year:
B - 125 x3 Goal: 145 x5
S - 170 x8 Goal: 225 x3
D - 230 x5 Goal: 300 x1

First thing I’m doing is fixing my mobility and weak points that have been causing me chronic pain over the last several years. How? GVT. Running a modified GVT Mon/Wed/Fri for (3) 6-week cycles with a deload week inbetween cycles. I’ve run GVT before and I like performing all that endurance shit to re-establish my motor patterns. This is the quickest way I know how to fix my patterns along side being a challenge that I won’t get bored with.

The modification: I’ll be increasing the total sets every 2 weeks starting at 5 sets of 10. So by the end of the 6th week, I’ll be doing 7 sets of 10. By the end of the 3rd cycle I’ll be doing a full 10x10 for compounds for 2 weeks. Will it suck? More than likely. Is it unnecessary? Absolutely. Will I be bored? Not in the slightest. That plus some dialy core work should keep my injured spine in check throughout this plan.

So far it looks like:
Mon:
Squat/Incl. Bench - 5x10
Pullups - 3x5+
Hip Thrusts - 3x15-20
Curls - 3x20

Wed:
Leg Curls/ Rows - 5x10
Pulldowns - 3x15-20
Lat Raises - 3x15-20
Rear Delt - 3x25

Fri:
Walking Lunges/OHP - 5x10
RDL’s - 3x8-10
Face Pulls - 3x20
Rope Pulldowns - 3x25

I am in the fortunate position to have a pretty well equipped gym at my job that is empty the majority of the morining. So not only do I have an empty gym, I’m basically getting paid while using it. It’s the one perk I still enjoy at my location. Cardio will consist of 45 minutes of walking, keeping it simple so I can keep it consistent. Not caloire counting except for protein which I’m setting at 140g/day to start with.

Journey starts tomorrow, Aug 1st.

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Welcome to T Nation. Will be following, and wishing you a great journey.

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Welcome!!

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Welcome! Keep us posted on your journey!

Week 1 Down. Learned a lot…

First, lifting and “motivation” to lift at this age and workload is challenging but not as challenging as these cardio sessions have been to stick to. I’ve got to change my logistics and schedule over the weekends because that’s where I slip up the most. I skipped Saturday and Sunday’s cardio sessions but hit every other cardio day and my lifting days. Today marks the begining of the second week, here’s what I’ve logged so far:

8/1 - 45 Min walk @ 2.5-3mph
2x20 - functional core movements

8/2 - Walking Lunges - 5x10 @ 20lbs DB’s
OHP - 5x10 @ 45lbs
RDL’s - 3x10 @ 95lbs
Face Pulls - 3x20 @ 30lbs
Rope Pulldowns - 3x25 @ 30lbs

8/3 - 8/4 - Skipped cardio sessions

8/5 - Squat - 5x10 @ 90lbs
Incl. Bench - 5x10 @ 25lbs DBs
Pullups - 3x8
Hip Thrust - 3x15 @ 40lbs
Curls - 3x20 @ 20lbs

8/6 - 45 Min Walk; 3% incline @ 3mph
2x20 - functional core movements

8/7 - Leg Curls - 5x10 @ 70lbs
Rows - 5x10 @ 90lbs
Pulldowns - 3x15 @ 110lbs
Lat Raises - 3x20 @ 15lbs
Rear Delt Raises - 3x25 @ 20lbs

As you can see my numbers are all over the place and there are clear areas that are significantly weaker than others. Even during the above rows (Hammer Strength machine) I could feel my lower back stressing more than I’d like so more core sessions are in the future. Building the habit back up is definitely the hardest part what with jobs and life, the basic shit that gets in the way ya know?

Nevertheless, we persist. Cheers and on to week 2…

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Week 2 Done. Top of Week 3 begins…

The schedule is getting easier to follow but it’s still early and the busy season hasn’t started at work. I do like the momentum I’m building and am looking forward to continuing when things get hectic. I took it easy these first two weeks and I’m glad I did, discovered I’ve been walking on a spranned ankle for the better part of a year. Something in my ankle bones (there’s like 10 of them or something) has been dislocated for a while causing stress on my interior calf tendons. I finally saw a MPT friend about it and she popped everything back into place. Adding some rehab work for that in the next couple of weeks but that also means backing off of squats. Thank God for the leg press…

Only skipped one day of cardio this time around. Results are as follows:

8/8 - 45 Min walk @ 2.5-3mph
2x20 - functional core movements; wood choppers, knee raises, etc.

8/9 - Walking Lunges - 5x10 @ 20lbs DB’s
OHP - 5x10 @ 45lbs
RDL’s - 3x10 @ 95lbs
Face Pulls - 3x20 @ 30lbs
Rope Pulldowns - 3x25 @ 30lbs

8/10 - LISS w/ Resistance 2.0mph, 0% incline
*manual tredmill. Sweat absolute buckets on that thing.

8/11 - Hit Shoulders & Tri’s w/ a friend…
Lat Raise 4 sets
Seated Smith OHP 3 sets
Cable Lat Raise 3 sets
Rear Delt Raise 3 sets
Rope Pushdowns 3 sets
DB Skulls 3 sets

8/12 - Skipped cardio

8/13 - Leg Press - 5x10 @ 90lbs
Incl. Bench - 5x10 @ 25lbs DBs
Pullups - 2x7
Hip Thrust - 3x15 @ 50lbs
Curls - 3x20 @ 30lbs
Knee Tucks - 3x15

*8/14 - Leg Curls - 5x10 @ 70lbs
Rows - 5x10 @ 90lbs
Pulldowns - 3x15 @ 110lbs
Lat Raises - 3x20 @ 20lbs
Rear Delt Raises - 3x25 @ 25lbs
*Speed ran this one before my night shift and got a pretty good pump in. Back and delts still sore as of writting this update.

I’m in a pretty good place to start increasing the weights where I know I can increase them safely. This week I really want to push for more in my shoulder work and chest as those are lagging behind my back and legs. This ankle is really going to hinder my squat progress but my secondary goal for my quads is overall development so I may just have to put PR’s on the back burner for a bit till the next mesocycle.

Until next week!!

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Week 3 Down. A little dodgy this one…

Work rampped up with one of the biggest events of the year occuring over the last week so working out for week 4 became a bit scant. This is what I was able to accomplish during the previous week:

Only skipped one day of cardio this time around. Results are as follows:

8/15 - Skipped cardio

8/16 - Leg Extensions - 6x10 @ 70lbs DB’s
OHP - 6x10 @ 50lbs
RDL’s - 3x10 @ 100lbs
Face Pulls - 3x20 @ 35lbs
Rope Pulldowns - 3x25 @ 35lbs

8/17 - 45 Min walk @ 2.5-3mph
2x20 - functional core movements; wood choppers, knee raises, etc.

8/18 - Skipped Cardio

8/19 - Leg Press - 6x10 @ 140lbs
Incl. Bench - 6x10 @ 30lbs DBs
Pullups - 0
Hip Thrust - 3x15 @ 45lbs plate
Curls - 3x20 @ 40lbs *failed

8/20 - Cardio: 45 min 2.5mph; 2% incline
Decline Sit ups 2x20
Woodchoppers 2x20
Hyperextentions 2x15

*8/21 - Leg Curls - 6x10 @ 80lbs
Rows - 6x10 @ 90lbs
Pulldowns - 3x15 @ 110lbs
Lat Raises - 3x20 @ 5lbs cables
Rear Delt Raises - 3x25 @ 25lbs
Seated Knee Tucks 3x30

Schedule is a little F#$%ed for the current week but I’m getting it done.

-B

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Week 4 & most of week 5 wrapped up. Here’s how I did:

8/22 - Skipped cardio

8/23 - Leg Press - 6x10 @ 140lbs
OHP - 6x10 @ 30lbs DB’s
RDL’s - 3x10 @ 100lbs
Face Pulls - 3x20 @ 35lbs
Rope Pulldowns - 3x25 @ 35lbs

8/24 - Skipped Cardio

8/25 - Skipped Cardio

8/26 - Leg Press - 6x10 @ 150lbs
Incl. Bench - 6x10 @ 30lbs DBs
Pullups - 0
Hip Thrust - 3x15 @ 50lbs
Curls - 3x20 @ 40lbs *failed
Seated Knee tucks - 3x30

8/27 - Cardio: Walk 1 mi. @ 3mph; 3% incline

*8/28 - Leg Curls - 6x10 @ 80lbs
Rows - 6x10 @ 95lbs
Pulldowns - 3x15 @ 110lbs
Lat Raises - 3x20 @ 5lbs (cables)
Rear Delt Raises - 3x25 @ 5lbs (cables)
Seated Knee Tucks 3x30

8/29 - Cardio: Walk 1 mi. @ 3mph; 3% incline

8/30 - Leg Extensions - 6x10 @ 80lbs
OHP - 6x10 @ 60lbs
RDL’s - 3x10 @ 95lbs
Row Machine - 3x15 @ 80lbs
Face Pulls - 3x20 @ 30lbs
Rope Pulldowns - 3x25 @ 25lbs

9/1 - Skipped Cardio

9/2 - Leg Press - 7x10 @ 180lbs
Incl. Bench - 7x10 @ 35lbs DBs
Pullups - 3x5
Curls - 3x20 @ 40lbs

There’s 2 days left in the 5th week and then I’ll be on to the 6th week. This is the longest consistent time I’ve spent lifting in a long time. I’m kind of proud of myself for not just slacking off (any more than I already have) and ending up looking back just to wish I’d started 5 weeks ago. This first 6-week meso was a good starting point to see where my strength is and what kind of fatigue I can expect with keeping up this schedule. After the 6th there will be a deload of probably some light stuff like bodyweight movements.

For the next meso I’m looking forward to being more consistent in increasing the intensity (smaller rest periods,) increasing calories and remaining on the creatine/HMB combo I’ve been supplementing with for the past month or so. The cognative improvements did not go unnoticed, especially during the busier parts of my day job. Not only do I feel like I have more energy but I can think clearer and sharper than before I started. Could be placebo, could be the supps. Either way, I’m happy about it…

Thanks for reading, see you next week!

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Week 5-6 completed…

9/3 - 1 mile walk 2.5mph
Abs: Decline situps - 2x20
Woodchoppers - 2x10 (side)
Seated Knee Tucks - 2x30
Hyperextensions - 2x15

9/4 - Leg Curls - 7x10 @ 80lbs
Rows - 7x10 @ 80lbs
Pulldowns - 3x15 @ 140lbs
Lat Raises - 3x20 @ 5lbs (cables)
Rear Delt Raises - 3x25 @ 5lbs (cables)
Incline Pushups 3x10

9/5 - Cardio: 4 rounds of Sprint 8 on a Pelaton

9/6 - Leg Extensions - 7x10 @ 90lbs
OHP - 7x10 @ 60lbs
RDL’s - 3x8 @ 115lbs
Row Machine - 3x15 @ 100lbs
Face Pulls - 3x20 @ 20lbs
Rope Pulldowns - 3x25 @ 25lbs

9/7 - Skipped Cardio
9/8 - Skipped Cardio

9/9 - Leg Press - 7x10 @ 180lbs
Incl. Bench - 7x10 @ 35lbs DBs
Pullups - 3x5
Hip Thrusts (cable) 3x15 @ 50lbs
Curls - 3x20 @ 30/40lbs

9/11 - Leg Curls - 7x10 @ 90lbs
Rows - 7x10 @ 90lbs
Pulldowns - 3x15 @ 140lbs
Lat Raises - 3x20 @ 5lbs (cables)
Rear Delt Raises - 3x25 @ 5lbs (cables)
Incline Pushups 3x10

9/12 - Sprint 8

Not a bad start I think, this past 6 weeks has showed me where my weak points are (my whole body tbh) and what injuries I need to continue to rehab. That sprained ankle put a halt on training barbell squats and I don’t like the machines here for back so I’ll have to find alternatives for that. Other weak points are my arms which is no surprise (I find curls boring tbh) and chest which I’m not too worried about given I’m more focused on the upper chest.

For the next phase I’m going to keep the weights where they are and focus on perfecting form and pacing. This time around I was all over the place with my rest periods and intensity but for the next 6 weeks I’ll be looking to tighten that up for the main compounds keeping to a set rest time to keep the intensity up.

Thanks for reading. Stand by for part 2…

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