Sorry for my prolonged absence gents! I’ve had a lot on my plate dealing with the VA benefits not to mention my back issues which haven’t improved. In my last ditch effort to avoid another more invasive surgery, I tried not doing much of anything for the past 3 months which means no gym, no cardio, absolutely nothing aside from full complete rest. I do feel marginally better, but nothing mind blowing in the pain department vs. back when I was training so I might as well enjoy life and get healthy while I’m at it. As I’m sure you can all relate to how tough it is not being able to do nothing for so long training wise which has really kept my motivation down as far as updates to the blog, logging into the boards, and hell even talking shop and staying current have been. Much akin to becoming blind and wanting to talk about how pretty it is outside.
This week I plan on getting back in the gym breaking up my training time in blocks. The goal is to do things very slow and steady focusing on reconditioning my muscles and taking it very easy. I’ll be training 3 days per week EOD using a full body approach staying in the higher rep range. A bit reminiscent of HST you could say but I’m not focused on the weights so much as I am protecting my back and regaining my health and conditioning. Each block of time will be broken up in the following format:
15 minutes: Warm-ups consisting of jump roping, isometric holds (planks), and body weighted circuits to round it out.
30 minutes: Weight training still alternating between supersets. One of the main reasons why I chose full body was so that I can get away with a low amount of sets per exercise so I can move quickly and given my deconditioned muscles I probably wouldn’t last very long anyways LOL.
10 minutes: Cool-down consisting of passive stretches, hanging to decompress my spine, ect.
Each one may be a little bit more / less but I’ve got to focus 100% on all three phases which in the past I’ve never done (nor 95% of my readers). A lot of my exercise selections are in place to keep as much pressure off my back/spine as humanly possible so chest supported rowing vs. barbell rows, unilaterals vs. squats, ect you get the picture.
This is stage one of my master plan.