As of today I will be logging my training here. This will be more for me to see if I am going in the right direction or not but also for you to follow if you want.

Back Story.

For those of you that don’t know, I got a pretty bad back injury 3 years ago and have not been the same since. The injury was compounded by the fact I was born with severe spinal stenosis that I didn’t know about. I just figured backs always hurt my whole life. It’s been a fight everyday to just walk and only recently have things gotten noticeably better. I’m still in a lot of pain but I can walk longer and lift a little more weight not to mention I can put my own shoes on.

It’s impossible to explain what it’s like going from a very high level athlete to someone that can’t make his own food. I’ve lost 40 pounds and more inches than I can count. Basically I’m a shadow of who I was but I’ve kept fighting and I will continue to till I have a normal life.

Training

The training I’ve been doing is honestly anything I can do and here it is. You can certainly follow along if you want. They aren’t bad workouts, just not what I used to do but better than nothing.

Week 1, Day 1

• 90 sec rest on everything
• Super set Bulgarian split squat and Calf raises 4 x 15 per leg. 4 x 20 with double contractions for calves. All with body weight
• Standing cable hamstring curls. 4 x 15 per leg 30 lbs.
• PVC DL to knee. 4 x 10
• Crunches to level. 3 x 20 with 1 sec squeeze at peak contraction of each rep.
• walk as far as I can normally 3k steps total for the day. On this day it was 3,600

Week 1, Day 2

• Bench on floor with fat pad and Axle. Bar (18 lbs.) x 20, 108 x 10, 178 x 5, 228 x 5, 238 x 5, 248 x 5. 3 min rest
• Strap push ups. 4 x 20. 1 min rest
• Lying Axle tri extensions. 68 lbs. x 8, 88 lbs. 3 x 8. 1 min rest.
• Cable tri push downs with straight bar. 30lbs. 3 x 12. 1 min rest.
• Walk 3k steps

Week 1, Day 3

• Inverted Rows with straps. 4 x 15 plus 10lbs,
• Seated Cable rows with V-Bar. 3 x 12 45lbs.
• Wide Pull ups. 3 x 10
• Cable pull downs with Dog Bone. 4 x 15 80lbs.
• Crunches to level. 3 x 20
• Walk 3k steps total for the day.

Week 1, Day 4

• Standing DB shoulder press while wearing ankle weights on wrists, 3 x 12 16lbs.
• Dips. BW 2 x 10
• 3 way raises Front, side(1 drop set on these),band pull apart. raises ankle weights on wrists. 3 x 12,15/15,15.. Weights 10lbs,10lbs/ankle weights,1 red band.
• Lying cable curl with straight bar. 30lbs 3 x 12
• Walk 3k steps total

This is more than I’ve been able to do in years and I hope to add more each month. More sets,weight and steps. I will most likely post updates weekly If you want to follow along or even do the training with me. If you have any questions feel free to leave a comment and I’ll answer.

• Pre workout
• Apparel

-Jack DiBenedetto