After my last cycle drove my ass into the ground (it turns out I'm not 22 years old after all)and beat me to a pulp, I've been taking it kind of easy (mostly from working too much
), but recently my inspiration has returned. While I get around pretty good for a 70 year old man
, I am missing some of my old athleticism. So I though I'd post my "Rebuilding the Foundation" routine that should last about a month and heal a few boo-boos.
Rebuilding Back and Shoulder Girdle (1-2x/week)
Rope and low intensity plyos
Barbell complex warm-up
Dynamic Shoulder Flexibility
Dynamic Golf Flexibility
Cable rows or 2 DB Row (alternate workouts)
Prone Lower Trap
Bent lateral raise
Sidelying ER
Cable PNF D2 (4x/week)
Week#1 3 x 12
Week#2 6 x 8
Week#3 8 x 6
Week#4 4 x 6
Med ball chops 3 x 8
Horse Stance Horizontal 2 x 10
Plank 3 x 10
Shoulder girdle flexibility training (contract/relax)
Internal Rotation
Abduction/flexion (Lats)
Shoulder Extension w/ IR and ER
Horizontal adduction
Wall Bridge
Rebuilding Knee and Hip (1-2x/week)
Bike Interval warm-up (YUK!)
Isometric Lunge 2-3 x 30-60 sec
Isometric Squat 2-6 x 30-60 sec
Hurdle over/under 2 x 20
Low Peterson Step-ups 3 x 12
Good Morning or Hyperextension
Standing Leg curls
Week#1 3 x 12
Week#2 6 x 8
Week#3 8 x 6
Week#4 4 x 6
Split Squat
Week#1 6 x 5
Week#2 8 x 6
Week#3 10 x 4
Week#4 5 x 4
Front Squat (if tolerated, othewise sled drags)
3-5 x 3
Hip Flexibility Training (contract/relax)
Dynamic Multi-directional lunge 2 x 30 sec
Hamstrings
ERers
Plantar Flexors (primarily soleus and deep compartment)
Adductors
Arm Training 1x/week (haven’t trained them in a while, should be fun)
Reverse Curls + Decline Elbow Extension (neutral grip)
Week#1 3 x 12
Week#2 6 x 8
Week#3 8 x 6
Week#4 4 x 6
Supinated DB Curls + Pushdowns
Week#1 1 x 12
Week#2 3 x 8
Week#3 2 x 6
Week#4 1 x 20
Nothing will be anywhere near failure, just enough challenge to feel like I’m training and not just going through the motions.
Tempos will consciously be a little slower than normal to prevent any glitches in technique from avoiding pain for so long.
Hopefully I can follow this cycle with something more substantial and maybe throw in some chest work depending on how the shoulders feel and some agility work cause I've been spending too much time working indoors. I hear the sun is out this year.
Bill Hartman, beating the 10-count
Linear Mode
