And so the workouts begin….
- by christa
- No Comments
- posted in Uncategorized
Jeff is currently 212.8 lbs with 13.5% body fat, though he would be happier at 210 lbs and 8% body fat. His primary goal is to be healthy and strong, so his biggest challenge is getting full range of motion back in his shoulder. Now that rehab is over, he is beginning his Phase 1 of training.
To start, Jeff will continue with a lot of stretching to work on his range of motion, while also doing a traditional weight training program with a body building split. He will do back and biceps one day, chest and triceps the next, and shoulders/traps and legs the following. He’ll repeat this order to get in two days per week for each body part.
Jeff is starting out with three exercises per body part, doing three sets for 15 reps with 90 seconds of rest between sets. According to Jeff it’s because he is out of shape and not strong and needs to relearn how he body adapts to exercise. He’s also doing minimal cardiovascular exercise—basically light met sets (metabolic sets are short burst of high intensity cardiovascular exercise).
During his workouts Jeff cannot do any overhead movements yet, so no snatches and no overhead presses (!). Yesterday, Jeff benched for the first time since his surgery and remembered the reason why he loves lifting so much: “I feel strong and I like the pump!” He benched 135 lbs for 15 reps (note, his all-time highest maximum bench for onerep was 455 lbs back in his heyday). His goal is to bench over 315 lbs for multiple reps.
During rehab, Jeff has been doing safety squats, Continue reading…
