Ex-Power lifter and college football player

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BU52

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Hello all, my name is Tyler and this is my first post on this forum. I am in dire need of some help! I had very impressive power lifting numbers while I played college football (ie 405 bench and 645 squat). However, I am now done playing and am looking to shed some pounds while still doing some light lifting. Right now I am just doing some running and lifting, however, I am trying to create a strong program. Right now my regimen is as follows:

Monday: Chest and Bi's
15, 12, 10, 8- DB incline
( Last set is super set with 30 reps of db Flys)
3x10- straight bar curls
15,12,10,8- Regular Bench
(Last set SS with 30 reps of Flys)
3x10 Preacher Curls (inside and out)
15-12-10- Decline
3x10 Hammer Curl

ELLIPTICAL: 2 MILES in about 20 minutes

Tuesday: 10 Min Various abs
20 Min ELLIPTICAL
20 MIN tread mill speed interval (sprint/walk)
Wed: Back and Legs
Super Set: 3x10 lat pull down
3x10 reverse lat pull down
Super Set: Single leg leg Press: 3x10 each leg
Calf Raises: 3x15 each leg
Super Set: Close Pull backs 3x10
Wide Pull Backs 3x10
Super Set: Leg Extension 3x10
Leg Curl 3x10
Run: 1.5 Miles
Thursday
Elliptical: 3 Miles
Run 3 Miles

Friday: Shoulder and Triceps
( Still working this out) I have shoulder problems due to old football injury's so it is tough for me to lift shoulders.
I was thinking on just doing ALL band work for shoulders.

If you can give me any feedback or suggestions I would greatly appreciate it.
Thank You
 
how old are you now, and what is your weight and height?

that's a great workout. And it seems that you take Wed, Thurs, Sat and Sun off?

Sweat Daily!
FF
 
Hey FLy, thanks for your input. I am now 25 yrs old and am about 270, (when I played ball I was around 315).

Wed is back and legs, a little cardio

Thursday is 40 min cardio

Fri is Shoulders- tris a little cardio

Sat and Sun off- Maybe some cardio if I have time

As for bands they are all stationary, elastic bands. I do a superset of standing press, front and side raises, and different shoulder rotations.
 
oh, my bad. I see the days better now. I should have read better.

have you uses cable pulls? They are a dead weight verses an elastic one, and will be much easier (or less painful) than a band. The band has that constant pull back that increases with distance.

I have 2 bad rotator cuffs, so I understand whats up.
Biggest thing I learned.... IF IT HURTS, painfully, it's not helping. And with "connective tissues" they do not get stronger, only weaker! On top of that, the muscle gets stronger, making the connectors even weaker in comparison. Find a technique that burns when you stop, not hurts while your doing it. Then it's the muscle growing over the connective tissue.

I'm 44 and have done a pile of stuff that a guy with injuries should have never done. I had a skydiving accident, that led me to rehab, that led me to doing Ironman in 08, just 4 years after I hit the ground. With a blown hip, two bad shouldeers, and sciatic damage.

Did you do any professional rehab for your shoulders?
 
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