#TrainingSplit #PhysicalRehab #TrainingDiary #Dissability #bodybuilding
For the past couple of weeks I have been using a gym again after a 5 year break which was 4 years of physical rehab prior to that in order to learn how to walk again and poss compete regardless but the latter didnt turn out that way (They delayed my fragment hip/recon after a road attack by 9 months - which threw everything else out including the other injurys caused by the attack). I still taught a non weight bearing class once a week but that seized up last year due to government BS lockdowns. ANyway Im finally splitting my workouts and fine tuning after playing and assessing ranges so forth and thought Id share todays split. Please bare in mind I never recommend machine or pin loaded work when starting out due to strength being developed on prime movers over stabilizers and the descrepency between the two is what cause most weight lifting injurys especially around joints including ligaments, due to the stabilizers not being able to take the load on their own accord. However say you have a damaged c4/5 from the neck break you need to rely on machines to start out to stabilize the neck for you as example. Caveats - Just bare in mind when strong enough and you then pepper back in free weights remember the load is sometimes half of what the machines are and you need to respect that and take the time it takes to rebuild those stabilizers when risk is minimilized at some point. - I spent over 25 years with training collectively anywhere from 5 to 9 hours a day plus at a high level and just as long as coaching others with a background in sports Biomechanical manipulation/training. So my volumes of sets is usually at least 1 to 2 3rds higher than the average even with permenant dissability... - Stretching between sets is only to reduce the created tension but in no means to increase ranges. Ranges should increased outside of weight loaded sessions to avoid hypermobile joints that lack strength. Day 2s Split 'Obs, Serratus Pullins, Pecs, Ghams (Glutes and Hamstrings seperately)' Duration: 3 Hours, 15minutes Set Rest: Utilizing Blitz, Super and Giant Sets with relative mild stretch in between Set Totals: 12 Sets per bodypart group (60 sets total) RMax: Between 7RMax to 30RMax to respective movements (Will do a high or low and inbetween cycles at a later time after a good basic routines been established with more reactivation) Obs 12 sets - 20-30 Reps Hyperextension Obs with 15Kg plate x 6 supersets for each side Uni Cable pull Obs with stirrup x 6 supersets Serratus/Tie-ins 12 sets - 15-20 Reps worked in with 6 sets of Glutes Standing Cable Pullovers with Lat pull down bar 6 sets Blitzed with Bridges for Glutes for 6 sets FDlatbench Dumbbell Pullovers with supported neck for 6 sets Pecs 12 sets with 6 sets of Glutes Decline Bench Fly Press with Dumbbells x 4 sets Seated Pinloaded Fly press Machine x 4 sets Incline chest Press Machine x 4sets 6 sets of Clams for Glutes supersetted with the latter Hamstrings 12 sets Double leg curl 12 sets (not ready to add uni curls yet) The End (For today :) Raven
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