I will be starting November 2th, 2009. I ordered my supplements for the 28 days today. I will order the additional Metabolic Drive for the transition period on December 1st. My last V-Diet ended on September 23rd. November 4th is 6 weeks after then. November 2th the Monday two days before the 4th, and I do not want to wait until the 9th to start.
My back has degenerated further, unfortunately. A recent fall while bouldering mobilized a segment of my spine. In order to support this issue, I have to modify the training program. I hope I have chosen exercises equivalent for the needs of the diet while accommodating my spine.
I will be doing the program following the Beginner’s training guidelines like last time. My modifications to the program are as follows:
Replaced DB Squats with DB Bulgarian Split Squats
Replaced Romanian Deadlift (RDL) with DB Single Leg Deadlift (SLDL), holding the weight on the opposite side of the standing leg
Replaced Lat Pulldown-Underhand Grip with Assisted Chin-Ups
Replaced Sumo Deadlift with DB SLDL, holding weight in both hands
Replaced Lat Pulldown-Wide Grip with Assisted Wide-Grip Pull-ups
Replaced RDL with Pull-through
Replaced DB Bench with Cable Chest Press
Replaced Lat Pulldown - Neutral Grip with Assisted Neutral Grip Pull-ups
Replaced DB Reverse Lunge with Supine Hip Extension with Leg Curl (SHELC)
Replaced Modified Plank-1 Arm Reach with Side Plank
Replaced Deadlift with DB Reverse Lunge
Hip Flexor stretching
Glute and hip activation drills
Scapular retraction and stability work
Most choices are based around switching to single leg or one arm loads in order to reduce spinal load and compression. Other choices are to help me work on correcting my anterior pelvic tilt.
SHELC was subbed in because I do not have access to a Glute-Ham Developer (GHD), and I had run out of Single Leg Deadlift variations. I replaced the Modified Plank because I twist too much while trying to do it.
NEPA: Total Body Solution Drills, Foam Rolling