I've had a couple people ask me what I do for workouts though I'm less than a month out of surgery. This is the workout I performed not for Powerlifting Competition alone but this was overall endurance and strength. I'm 6'7 and while people may think that makes it easy for me, my 5'1 wife seemed to handle it better than me. Though I am a former power lifter I'm too old to go super heavy and I simply don't have the time to workout all day. This is my workout when training with a Running Back, Sprinter for UNL that he had given me.
Note on Deadlifts: Anymore I only do light reps with deadlift at 220-250 just because it was one of my favorite feats but I will probably stop all together when I hit 50yrs old. I would not recommend anyone do deadlifts though as it is the highest risk vs reward exercise and the rewards can accomplished with other exercises but a back injury from deadlift can be permanent. Really the only purpose of deadlifting would be to become a better dead lifter for competition. This only my opinion of course but also a shared opinion of several Worlds Strongest Man competitors (Robert Oberst).
These is my strength training weeks 1-3 and endurance 4-6. I change from machine to barbell to dumbbells and kettlebells, weighted balls every other week and put in different exercise to pair every other month to keep shocking the muscles so they don't develop that memory which decreases gains and can set you back. Each exercise is paired with the one below it for a superset. Supersets are done for 4 sets for the number of reps immediately back and forth back to back with no rest, with 2 min rest before moving on to the next paired superset. I'm wanting to start at a higher weight than normal and the last set I want to be in complete muscle failure for the last set of reps. Fan Bike (assault bike) is Max speed for one minute, one minute rest alternating for 10 minutes. I try to maintain low impact to the knees. I don't mess around when I work out, it's business and I usually knock out the average day within 30-45 min and move on with my day. When I am not strength training I simply decrease the weight, increase the number of reps and do one more set.
Gloves, grip straps and belts. I don't like using them because of my power lifting background. Grip is important in power lifting and you can't really develop a very strong grip by using straps. Belts are supposed to help stabilize the back when doing heavy lifts. Again, the muscles in your midsection should be doing the work to stiffen and protect the midsection and protect the back. Belts only offer partial protection to the mid section, if one feels they need a belt one should not be lifting that amount of weight until developing their mid section and/or wear a squat suit. When you see photos of Eddie "The Beast" Hall or Hapthor Bjornson after you see him trimmed down from when they lifted over 500kg records you can see part of why they are able to make those big lifts when you look at the muscle on their midsection.
Before workout I'll eat a little bit of carbs to supply my muscles energy before a workout. After workout it's important to get food or some sort of post workout in you as your muscles are torn down and ready to absorb nutrients. You'll also note this is only a 4 day workout week (2 on 2 off, 3 on, 3 off etc). Pick whatever days you want off but I usually want a couple days off to recover from leg day. I'll still go for a walk, bike ride, hike etc or some form of minor physical activity but you have to be careful to not overdo it. The whole point of an off day is to let your body recover and prepare for the next round of abuse your about to send it. You don't need to spend a bunch of money on equipment expensive gyms or special protein bars etc. While at UNL which had several tons of great high tech equipment, the local YMCA was our preferred workout place due to the #1 the pool but also basketball court, mix of free weights, kettlebells, battle rops, exercise balls, platforms, machines, fan bikes, sauna and the list goes on for a measly $35 a month. Some days I just worked out with my set of Power Block Dumbbells' and resistance bands. Realistically though you could use about anything heavy you possess or even rocks in your land scaping. A mix of Oatmeal (Or cream of wheat) with a spoonful of peanut butter (Protein powder), honey (local, antibiotics) and cinnamon (super food anti inflammatory) is all good stuff for a pre workout. I usually like to have some good veggies and a scoop of Orgain Protein mix in a glass of cold almond/coconut milk or plain water for post or just later in the day to help with some of the nutrients. I found the older me reacts much better to it and my digestive system processes it well. I've tried alot of them out there and some have alot of sugar in them, make you burp and fart alot even without bariatric surgery. Just be aware that the vanilla bean may make your stools white so do freak out thinking you have a blocked duct in your pancreas or liver failure (it's white powder)
Other than that...workout 2 days on, 2 off, 3 on, 3 off and rotate. Off days, go for an easy walk, bike ride or other activity (mowing grass etc) Rest is just as important as the physical activity of the workout. So get 8-10hrs if you can.
Note on Deadlifts: Anymore I only do light reps with deadlift at 220-250 just because it was one of my favorite feats but I will probably stop all together when I hit 50yrs old. I would not recommend anyone do deadlifts though as it is the highest risk vs reward exercise and the rewards can accomplished with other exercises but a back injury from deadlift can be permanent. Really the only purpose of deadlifting would be to become a better dead lifter for competition. This only my opinion of course but also a shared opinion of several Worlds Strongest Man competitors (Robert Oberst).
These is my strength training weeks 1-3 and endurance 4-6. I change from machine to barbell to dumbbells and kettlebells, weighted balls every other week and put in different exercise to pair every other month to keep shocking the muscles so they don't develop that memory which decreases gains and can set you back. Each exercise is paired with the one below it for a superset. Supersets are done for 4 sets for the number of reps immediately back and forth back to back with no rest, with 2 min rest before moving on to the next paired superset. I'm wanting to start at a higher weight than normal and the last set I want to be in complete muscle failure for the last set of reps. Fan Bike (assault bike) is Max speed for one minute, one minute rest alternating for 10 minutes. I try to maintain low impact to the knees. I don't mess around when I work out, it's business and I usually knock out the average day within 30-45 min and move on with my day. When I am not strength training I simply decrease the weight, increase the number of reps and do one more set.
Gloves, grip straps and belts. I don't like using them because of my power lifting background. Grip is important in power lifting and you can't really develop a very strong grip by using straps. Belts are supposed to help stabilize the back when doing heavy lifts. Again, the muscles in your midsection should be doing the work to stiffen and protect the midsection and protect the back. Belts only offer partial protection to the mid section, if one feels they need a belt one should not be lifting that amount of weight until developing their mid section and/or wear a squat suit. When you see photos of Eddie "The Beast" Hall or Hapthor Bjornson after you see him trimmed down from when they lifted over 500kg records you can see part of why they are able to make those big lifts when you look at the muscle on their midsection.
Before workout I'll eat a little bit of carbs to supply my muscles energy before a workout. After workout it's important to get food or some sort of post workout in you as your muscles are torn down and ready to absorb nutrients. You'll also note this is only a 4 day workout week (2 on 2 off, 3 on, 3 off etc). Pick whatever days you want off but I usually want a couple days off to recover from leg day. I'll still go for a walk, bike ride, hike etc or some form of minor physical activity but you have to be careful to not overdo it. The whole point of an off day is to let your body recover and prepare for the next round of abuse your about to send it. You don't need to spend a bunch of money on equipment expensive gyms or special protein bars etc. While at UNL which had several tons of great high tech equipment, the local YMCA was our preferred workout place due to the #1 the pool but also basketball court, mix of free weights, kettlebells, battle rops, exercise balls, platforms, machines, fan bikes, sauna and the list goes on for a measly $35 a month. Some days I just worked out with my set of Power Block Dumbbells' and resistance bands. Realistically though you could use about anything heavy you possess or even rocks in your land scaping. A mix of Oatmeal (Or cream of wheat) with a spoonful of peanut butter (Protein powder), honey (local, antibiotics) and cinnamon (super food anti inflammatory) is all good stuff for a pre workout. I usually like to have some good veggies and a scoop of Orgain Protein mix in a glass of cold almond/coconut milk or plain water for post or just later in the day to help with some of the nutrients. I found the older me reacts much better to it and my digestive system processes it well. I've tried alot of them out there and some have alot of sugar in them, make you burp and fart alot even without bariatric surgery. Just be aware that the vanilla bean may make your stools white so do freak out thinking you have a blocked duct in your pancreas or liver failure (it's white powder)
Other than that...workout 2 days on, 2 off, 3 on, 3 off and rotate. Off days, go for an easy walk, bike ride or other activity (mowing grass etc) Rest is just as important as the physical activity of the workout. So get 8-10hrs if you can.
| Weeks 1-3 | |||||||||||||||||||
| Day 1 | |||||||||||||||||||
| FLY | 3x5 | ||||||||||||||||||
| Modular Chest Press | 3x10 | ||||||||||||||||||
| Bent-over Row (underhand grip) | 3x5 | ||||||||||||||||||
| Lat Pulldown (overhand grip) | 3x8 | ||||||||||||||||||
| Incline Bench (Shoulder Press) | 3x5 | ||||||||||||||||||
| Dips (Use 2 Small Benches) | 3x8 | ||||||||||||||||||
| Back Extension (Swiss Ball) | 3x10 | ||||||||||||||||||
| Deadlift or pullthroughs or dumbell lift | 3x5 | ||||||||||||||||||
| Bike | 2 Mile | ||||||||||||||||||
| Row | 10 Min | ||||||||||||||||||
| Day 2 | |||||||||||||||||||
| Military Press | 3x8 | ||||||||||||||||||
| Dumbell Shrugs | 3x8 | ||||||||||||||||||
| Barbell Curl | 4x6 | ||||||||||||||||||
| Skullcrushers | 4x6 | ||||||||||||||||||
| 3-way Dumbell Fly (front, side, bentover) | 3x4 each | ||||||||||||||||||
| Dumbell Iso Curls (Bench upwright holding one center) | 3x8 | ||||||||||||||||||
| Dumbell Tricep Extension (one bell overhead center) | 3x8 | ||||||||||||||||||
| Bike | 2 Mile | ||||||||||||||||||
| Row | 10 Min | ||||||||||||||||||
| Day 3 | |||||||||||||||||||
| Squat | 3x10 | ||||||||||||||||||
| Seated Leg Curl | 3x10 | ||||||||||||||||||
| Seated Leg Extension | |||||||||||||||||||
| Modular Chest Press | 3x5 | ||||||||||||||||||
| Dual Axis Row Rear Delt Cable | 3x8 | ||||||||||||||||||
| Lunges | (GO LIGHT) | 3x5 each | |||||||||||||||||
| Dumbell Step Ups | 3x8 each | ||||||||||||||||||
| Cable Chest Fly | 3x5 | ||||||||||||||||||
| Dumbell Row | 3x8 | ||||||||||||||||||
| Bike | 4 Mile | ||||||||||||||||||
| Day 4 | |||||||||||||||||||
| Shoulder Press (elbows Out) | 3x5 | ||||||||||||||||||
| Chin Ups (underhand grip) | 3x5 | ||||||||||||||||||
| Barbell Shrug | 3x8 | ||||||||||||||||||
| Tricep Pull Down (front of hips) | 3x8 | ||||||||||||||||||
| Preacher Curl | 3x8 | ||||||||||||||||||
| Dips (Use two Small Benches) | 3x8 | ||||||||||||||||||
| Bike | 2 Mile | ||||||||||||||||||
| Treadmill | 10 Min | ||||||||||||||||||
| Indicates a super-set. Do these exercises back-to-back. |
| Weeks 4-6 | |||||||||||||||||||
| Day 1 | |||||||||||||||||||
| Dumbell Incline | 4x8 | ||||||||||||||||||
| Crossover Push Ups | 4x30 seconds | ||||||||||||||||||
| Body Weight Row | 4x8 | ||||||||||||||||||
| Chin Ups (underhand grip) | 4x10 | ||||||||||||||||||
| Decline Bench | 4x8 | ||||||||||||||||||
| Weighted Dips | 4x10 | ||||||||||||||||||
| Seated Row | 4x8 | ||||||||||||||||||
| Deadlift | 4x5 | ||||||||||||||||||
| Day 2 | This could be done at home | ||||||||||||||||||
| Alternating Dumbell Press (Home) | 4x8 | ||||||||||||||||||
| Jump Shrug ( Home) | 4x8 | ||||||||||||||||||
| Barbell Curl | 4x8 | ||||||||||||||||||
| Bench Dips | 4x8 | ||||||||||||||||||
| 3-Way Dumbell Fly | 4x4 each | ||||||||||||||||||
| Dumbell Iso Curls | 4x8 | ||||||||||||||||||
| Barbell Tricep Extension | 4x8 | ||||||||||||||||||
| Day 3 | This could be done at home | ||||||||||||||||||
| Split Squat (Home Unweighted) | 4x8 each | ||||||||||||||||||
| Squat Jumps (home) Squat, Jump, Pull knees up) | 4x10 | ||||||||||||||||||
| Alternating Dumbell Bench | 4x8 each | ||||||||||||||||||
| Lat Pull Down | 4x8 | ||||||||||||||||||
| Side Lunge | 4x8 each | ||||||||||||||||||
| Dumbell Power Step Ups | 4x8 each | ||||||||||||||||||
| Dumbell Chest Fly | 4x8 | ||||||||||||||||||
| Dumbell Row | 4x8 | ||||||||||||||||||
| Day 4 | |||||||||||||||||||
| Military Press | 4x8 | ||||||||||||||||||
| Dumbell Iso Preacher Curl | 4x8 | ||||||||||||||||||
| Dumbell Shrug | 4x8 | ||||||||||||||||||
| Skullcrusher | 4x8 | ||||||||||||||||||
| Barbell Curl | 4x8 | ||||||||||||||||||
| Weighted Dips | 4x8 | ||||||||||||||||||
| Indicates a super-set. Do these exercises back-to-back. |
