Current routine is a 5 day schedule:
Pull
Push
Legs
Accessories
HIIT on a bike and deep stretching
PPL are all on machines, compound movements for the first month, maybe give it another 2 weeks as I get back into a routine.
Once base strength levels are back up, I'll lower the loads, then swap over to free weights.
I cut all accessories like face pulls, curls, lue raises, calf raises as I wanted my actual working time around 35-40 minutes.
Accessory day is where I place these now, not necessarily for growth in smaller muscle groups but because I could feel a physical difference in my body skipping out on some of those. Just tight spots I know are hit by them.
Since not seriously lifting for 18 months prior, I've had a lot of lower body issues. Going from 315 for working sets on deadlift to not being able to pull 135 without pain. I've added a lot of the lower body machines for static holds on light weights, glute kick backs, hip abductors and adductors, leg extensions and curls. Single leg into two if applicable.
I actually deadlift on this day for a few sets at 65 to focus on form and check for hot spots.
HIIT is done in about 25 minutes. 5 minute warm up with 30 second sprints followed by 2 minutes of rest and a 5 minutes cool down at the end.
I can't stress this enough for the guys who haven't learned yet, but ever day I'm running through 10-30 minutes of stretching starting with dynamic then transitioning into static at the end.
Part of EDS is hyper mobility so my stretching has always been deep but I've been focusing more on keeping a tight core while take full, deep breaths. Learning to do this properly has helped in my lifts as well. Definitely feel core activation more, since I've incorporated breathing technique in my stretching routines.
After stretching I spend 10-30 minutes popping from the hot tub to the steam room or sauna. If my schedule only allows one it's always the hot tub.
Sitting in it for 10 minutes after a long day of digging ditches does more for my body's aches and pains the next day, than stretching, sauna and steam room combined.
My working time was cut down to make the gym fit into my schedule better, even when life gets hectic. I start with pull as it has some effects on the lower back and gives me a day in-between to recover before legs. Stretching helps keep me nimble.
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