I had a spine injury a few years back after getting thrown off my horse. He jumped, bucked and spun, I could have handled any two of those but all three was a bit much and it’s a long way down when your horse is 17 hands. I’ve been back in the saddle for a while now and we had a great ride just last weekend.
I did a bunch of self guided physical therapy and things are pretty much back to normal aside from the fact that my lower back pops more often than it used to. Having strong spinal erectors seemed to cushion the impact and lifting has really helped me to rehab the problem so I’m thankful for that.
Unfortunately I was out of the gym for a quite a while, and my lifting progress got significantly set back. Once I started to recover I had to pretty much start over from scratch. I’ve been back in the gym for about 15 months now and my weights and volume have finally started to really pick back up. I’m still far weaker than I should be, but I’m happy to be making progress.
I started with a full body routine for the first few months and then switched to a push/pull routine. Once I started to get a bit stronger I added a heavy/light rotation to that and it’s been working well. Just recently my strength has gotten to be enough that the workout was a tad long and I wanted to add in a bit more variety so I’m moving to a three day schedule instead of two. My diet has been really dialed in lately and my recovery / work capacity are doing well so I’m upping my number of workouts per week as I drop the number of exercises per workout.
Being out of the gym while I was injured coincided with being really busy at work and night school as well as getting married and I managed to let my self go and pack on a bunch of weight, mostly fat. Currently I’m cutting and I’m down 36lbs since getting going again. (so far losing at a 4:1 ratio of fat to lean tissue) On the plus side, I spent a bunch of time doing research while I was out of commission and my diet and training knowledge are better than they’ve ever been previously.
Today’s training article on reverse lunges made me laugh and decide to post this log since I had just made up my mind to start a new routine that included them a few days ago.
So here’s the new routine. Workout A is 5x5, Workout B is 4x10, using alternating periodization. Both workouts are straight sets after any warmup sets. For progression I do rest pause, so all reps and sets are always completed and I move up when I can do all of the sets and reps for that exercise with good form and no rest/pause. Items labeled A or B are only done on that workout.
Behind the Back Barbell Shrugs
Strict Wide Upright Row
A) Supported Leg Raise B) Situp Bench
Short Elliptical HIIT
Reverse EZ Curls
A)Side Planks W/External Rotator B) Stomach Vacuums
Short Elliptical HIIT
Barbell Reverse Lunge
A) Half Kneel Cable Chop B) Pallof Press & Hold
I don’t start the new routine till Monday, but I’ll grab my log and post some weights from the current cycle at lunch. Most of the exercises are the same so it’ll give some reference.