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Dave Draper's Iron Online

Weight Training - Bodybuilding - Nutrition - Motivation

Art's Comeback Routine

This was the first month my physical therapist allowed me to perform chest work so my goal was pretty simple and that was to try to get back up on the bench without any further aggravation to my neck spurs/nerves problems. I am now 49 and find that I need a little more recovery time than before so I began a two on - one off schedule. I was also ordered off of shoulder work for awhile and will be looking at adding in some of that next month.

So here goes...

Every exercise is performed for 4 sets of 5 to 10 reps each

Monday/Thursday - Chest & back

Bench press
Bent over rows
Inclined DB press
Close grip lat pull downs to the front
Flat Bench DB fly's
One arm DB rows
Cable crossovers (very light weights)
Wide grip lat pull downs behind the neck - (also very light weights)

Tuesday/Friday - Legs & arms

Leg extensions
Leg curls
Bicep barbell curls
Bicep incline DB curls
Leg press machine
Tricep pushdowns
Tricep overhead rope extensions
Calf raises
Wrist curls

Abs - everyday
Cardio - brisk walking - two to three times per week.

Diet:

Breakfast:
Whey protein/creatine shake
One banana

Mid morning snack:
Grilled Chicken Breasts
One mozzarella cheese stick
O
ne banana

Lunch (approx. hour after workout):
Whey protein/creatine shake

Mid afternoon snack:
Cottage cheese & fruit or yogurt

Dinner:
Low fat/low calorie - usually chicken/tuna/ or lean beef
With fresh veggies and rice

Before bed snack:
Whey protein/creatine shake

Sometimes also some fat free yogurt with fruit

At this point I am weighing in at 225 @ 6'0" with about a 34" waist. Haven't measured other bodyparts lately as my training has been so limited since last December. I'm guessing my bodyfat to be at about 21%. Want to get that down in the teens by the end of the month and still continue to make muscle and strength gains.

Art

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