Ok, so here is the story. It all starts in 2005 while being deployed to Iraq, I had the unfortuate luck of finding out how dangerous IED's are. Didn't lose anything (thank God), but back was broken in three places, and both shoulders were dislocated. The Army wanted to fuse back, which I told them to "Go to Hell", this worked out to benefit, as today I can walk, which is something they said I would probably never do again.
Anyway, it has been a long hard road coming back and I have finally gotten clearance from Doc to start weight training on a serious level.
So here is Training and Nutritional Program, I ask that you guys take a look at it and tell me what you think. Please keep in mind that I work from 3PM to 11:30PM Mon thru Fri, and I can not do any of training in the afternoon like I would like. So training takes place between 9-10:30 Am, currently I weight about 190 at approx 24% body fat. goal is for mass and strength while not becoming a blimp. Alot of what I do is with machine as I do not have a training partner, and the injuries keep me from other exercises.
Training Program: Plan on using it for about 16 weeks before changing it up.
Day 1 Chest and Tri's Sets per exercise: 4 Reps: *12/8/8/6/6 *12 is a warm-up set only performed on the first exercise.
Incline Bench (machine)
Bench Press (machine)
Decline Bench (machine)
Flyes (machine)
Seated Dumbell Overhead Extension
Close-grip Bench
Tricep cable Press
Day 2 Legs and Calves Sets and Reps same as above.
Hack Squat (can not do regular squats due to back)
Leg Extensions (machine)
Leg Curls (machine)
Romanian Deadlifts
Seated Calf Raises (not to worried about calf size, mine are huge and still very strong)
Day 3 Rest 2X 20 min sessions in steam room or sauna, and 45 min in whirlpool (good relaxation therapy).
Day 4 Back and Bi's Sets and Reps same as above.
Front Pulldowns
T-bar Row (machine)
Close Grip Row
Front Lateral Pulldowns
Barbell Curl
One armed Dumbell Preacher Curls
Hammer Curls
Day 5 Shoulders and Traps Set and Reps same as above
Overhead Press
Barbell Upright Rows
Lateral Raises
Barbell Shrugs
Dumbell Shrugs
Day 6 Rest 2X 20 min session in Steamroom or Sauna, and 45 min in whirlpool (again good relaxation therapy).
Day 7 Start all over again.
Nutritional Program:
Wake: Scoop of protein, and an apple or bananna.
30 to 60 min later: 3 whole eggs + 3 egg whites, 1 cup of leaf spinach (chopped), 1.25 cups (dry measure) oatmeal.
2-3 hrs later: 8oz low-fat Greek Yogurt + 1 scoop protein (non training days) 2 scoops on training days +1 Tbsp Peanut Butter.
Pre workout: 1 scoop protein + large apple
Post workout: 2 scoops protein + 30 Gummibears (yeah I know how that sounds)
1 hr after post workout: chicken breast + 2 slices whole wheat bread + an orange
2-3 hrs later: 2 scoops of protein + 8 oz of walnut halves +1 Tbsp Peanut Butter
2-3 hrs later: 8oz of 93% lean ground beef, or 8oz Salmon steak, or other fish + 2 cups salad with oil and vinager + 1 cup of Brocolli.
2-3 hrs later: 1 cup Fat Free Cottage Cheese + 1 scoop Protein.
Well there you have it. Please tell me what you think.
Trying to figure out if this program is going to help
Moderators: Boss Man, cassiegose
Re: Trying to figure out if this program is going to help
quick answer - too much
answer me this - what exercises will you do for your second program?
answer me this - what exercises will you do for your second program?
Re: Trying to figure out if this program is going to help
Swanso5, so what is to much? The training the nutrition or both. Honestly I had not come up with a second program yet, was waiting to see how this went before I finalized the next.
Re: Trying to figure out if this program is going to help
200 reps for chest in 1 session plus another 150 reps for tri's probably is way too much