Workouts….

[apisula2000]

I am not new to working out, but when I injured my back a few years ago, I have steered away from the extreme power lifiting side.  My workout now consists of 1 body part/day.  I am finishing my prep phase and am sitting at 192lbs, 5'9″.  I am looking to stay lean.  My workout routine is broken down this way.  Exercises consist of 12-15 reps, 4-5 sets.  The weight is challenging and I am exhausted by the end.Mon-ChestTuesday-Bi's/Tri'sWednesday-BackThursday-ShouldersFriday-LegsThoughts?  Or any changes?  Thanks.

[Tiago Nicolau]

At 1st glance you should lower your reps, to 8-10,Put up a little more weight on the reps, do some advanced tecniques like rest-pauses, drop sets or super-sets,I too hurted my back last year and gone away from DL and regular squats, I have been doing 1-leg squats and 1 leg romanian Deadlifts (RDL), wich helped me gain a good lower back strenght and return to normal DL,Do the 1-legged exercises mainly for legs,I dunno what kind of injurie you had and in wich vertebrae so i cant recommend more than that,The rest of the schedule sounds nice, just mind not to go over 1 hour of training, there is really no need if you do the right exercises

[apisula2000]

At 1st glance you should lower your reps, to 8-10,Put up a little more weight on the reps, do some advanced tecniques like rest-pauses, drop sets or super-sets,I too hurted my back last year and gone away from DL and regular squats, I have been doing 1-leg squats and 1 leg romanian Deadlifts (RDL), wich helped me gain a good lower back strenght and return to normal DL,Do the 1-legged exercises mainly for legs,I dunno what kind of injurie you had and in wich vertebrae so i cant recommend more than that,The rest of the schedule sounds nice, just mind not to go over 1 hour of training, there is really no need if you do the right exercises

Thanks.  I guess my understanding and knowledge has always been higher reps, keep tone and definition, lower reps, building etc.  Yes I do want to build, but not get like I used to be.  I want to stay between 180-185 and lean.  Bulking doesn't matter to me so much anymore now that I am getting older.

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