20 rep squat/deads
single leg calf raise 3x10
incline bench press 2x10
military press 2x10
if i can chin 5x5/if not shrugs 3-4x10
grip training 1-2 a week-with 3x10 crunches
i have to stretch 2x a day most days and do some trigger point therapy as well-i have a worn vertebrae which has left my sacral muscles very stiff/siezed-stretching and trigger point have proved more effective than chiro`s and osteo`s-although i`d go to one straight away if my back is in real pain(which isnt often now)-i cant do any movements with impact at all-in fact i get more pain from leaning over the sink from washing up than working out-i wouldnt be surprised if i have to stop my cycle thru injury-my cardio is loads of walking-no point in having a dog if not-i dragged my name sake dog around the ring road (11.5 miles)when she was nearly 13(fit dog-**** cancer)walking is an under rated excellent fat burner-my problem is walking doesnt get my heart rate up high enuff-and if itry to run(which hurts my back)i`m shagged out after 100m of jogging-i do like 100m sprints thou-i`ve really got to get my back ok for swimming
-i know i`m not doing any direct arm work and its the first time i`m experimenting with it-when i`ve previously split my exercises i did 3 working sets-i`ve been rereading brawn and want to try proper abbreviated training-if i can add 30kg to my squat /deads by the end of the cycle i should put some size on-i have no idea/expectations of how much weight i`ll put on.btw at one point i weighed in at nine stone.
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