Update Been to the chiropractor three times. Got diagnosed as a serious back strain. Back has been improving a lot. Another appointment there tomorrow. He says I can start the gym but only at like 50-60% of what I was doing before I pulled it.
Read 2 of the GUS Books, re-read SDT Progression, Catch the odd article here and there on the site.
Diet: Need to start watching closely again
Other Exercising: From now until January I am in a Physical Education course, so thats Cardio for close to an hour a day. From 9 till 10. Then weightlifting is from 3-4:30/5 ish. Not exactly 8 hours inbetween but its what I got. Also whenever basketball season comes up, I may help out with the team because I am taking a leadership course and I need volunteer hours in and out so I could be practicing with the team throughout the season.
First Draft Template:
Wall Ankle Mobilization
Pull Back Butt Kick
Squat to Stand
Seated 90/90 Stretch
Days with Overhead
Pull Up Holds
Kneeling Quad Stretch
Potatoe Sack Squats
OH Squat Swiss Ball
Deadlifts * *Means Do lightly or omit, need some feedback
OH Press*/Bench Press
Back Squat/ Split Squats/ Lunges
Supine Glute Ham Raises
Other Excercises that may fit in:
Any others that would be recommended
I assume everything is 3+Sets 5+Reps with the progression outlined in the SDT Training article. I know SGHR are more reps but im not sure if i'm going back to triples or doubles on deadlifts again. I can't lift tomorrow because I have to make my appointment and there is no school Friday. So I can take this week off and we can discuss this and try to get something outlined by Monday?. I just got into Phys Ed so I could use this week to get an adjustment. Cardio has been slack since I dropped mostly everything in July except the odd backyard hoops game.