|
|
Post by toolpod on Nov 12, 2012 15:00:53 GMT -5
Still keeping up on the workouts, the log: not so much.
ST:
Thanks for the suggestion, I may try incorporating something like that in the near future.
Monday 12 Nov 2012
BWT 216
Pressed for time
5 minutes on Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 1.25X10
Flat bench:
20XBroomstick
20X45
20X95
1 set 10X135
1 set 10X185
1 set 10X225
1 set 10X275
1 set 5X315
1 set 3X350
1X375 nice and smooth
I keep seeing that my endurance needs work...first reps on the 300+ stuff are all easy, then I get tired. Getting used to uber-high volumes is going to be a real PITA.
Single at 375 went up nice and easy...Probably have another 25-30 in the tank, but I will force myself to be patient.
Overhead triceps pulley push-downs:
10X110
10X150
Out of time!
|
|
|
|
Post by toolpod on Nov 19, 2012 16:18:26 GMT -5
Monday 19 Nov 2012
BWT 215
Pressed for time (bench day always seems to be rushed due to tedious work concerns ;-)
10 minutes on Elliptical trainer
Delt raises: straight, 45 degree, and shoulder-horn move:
3 sets 2.5X10
Flat bench:
20XBroomstick
20X45
10X95
1 set 10X135
1 set 10X185
6 sets 10X225
Overhead triceps pulley push-downs:
10X120
6X140
Out of time!
|
|
|
|
Post by toolpod on Nov 21, 2012 13:23:44 GMT -5
Tuesday 20 Nov 2012
BWT 215
10 minutes on Elliptical trainer
MM-Misery: 1 complex (short on time).
Deadlift 6X95
Straight leg DL 6X95
Bent over row 6X95
Power cleans 6X45 ( babying the shoulder )
Front squat 6X95
Push Press 6X45 ( babying the shoulder )
Back squat 6X95
Good Mornings 6X95
Wednesday 21 Nov 2012
BWT 215
10 minutes on Elliptical trainer
Snuck in with some buddies:
5" Rack Lockout/Pin Press:
8X405 (felt easy)
Sprint Drills:
5X40m
1X100m
Done!
|
|
|
|
Post by buckeye2010 on Nov 26, 2012 22:02:31 GMT -5
Just getting caught up on logs. I think you are doing a great job in rehabing the shoulder. Being 59 i have changed my workouts drasticaly from what I used to do. I have founf that using higher reps of 10 on my light day has helped me keep my shoulders fairly healthy. On my heavy days I go to set of 3 reps and 5 reps. I am experiencing some shoulder pain now but only because of my own lazines. I have ignored my upper back and stretching on my off days which has really helped in the past.
|
|
|
|
Post by dopar66 on Nov 27, 2012 9:02:55 GMT -5
Howdy TP. Looks like the rehab is going well. The 5" lockouts: looking good!
Echoing buckeye2010 on the set/rep scheme. I'm closer to your age than his, but after 3 surgeries in 3 years I've come to rely on those high reps to help build up all those stabilizers and smaller muscle groups. Well that and my wife threatened to emasculate me if I kept lifting heavy and hurting myself...
:')
God Bless.
|
|
|
|
Post by toolpod on Dec 4, 2012 13:30:25 GMT -5
Doug, B-2010; Thanks for the encouragement guys! Yes, i am definitely taking time to let the reps do their magic. I'm probably about 75% right now. My biggest issue is that I need to keep my form very solid to avoid discomfort in the shoulder...so sets to failure and higher-rep heavy sets are out for now. At this point...I am thinking about competing in April in the 2013 Pittsburgh Monster Meet ...knowing that I won't win my class, but hoping that 405-420 will be enough to place.  I am very thankful just to be functional and doing any iron at all...let alone starting to go heavy again. (Thank You Lord) Monday 4 Dec 2012 BWT 212 5 minutes on Elliptical trainer Delt raises, straight and 45 degree, Rotations: 3 sets 2.5X10 Flat bench: 20XBroomstick 20X45 10X95 1 set 10X135 1 set 10X185 4 set 10X225 1 set 10X275 (getting a little tired here toward the end...triceps are being lazy) Overhead Triceps Pulley Push down: 10X110 10X130 4X150 Done! |
|
|
|
Post by toolpod on Dec 5, 2012 13:43:43 GMT -5
Monday 4 Dec 2012
BWT 212
15 minutes on Elliptical trainer
5" Rack Lockout/Pin press:
3X315
3X405
3X455
3X500 (feeling much better)
Standing curls:
3 sets 10X70
Out of time!
Done.
|
|
|
|
Post by dopar66 on Dec 5, 2012 17:36:37 GMT -5
3X500 (feeling much better) I used to call that a good deadlift workout. ;D God Bless. |
|
|
|
Post by toolpod on Dec 7, 2012 17:11:07 GMT -5
thanks Doug!
Friday 7 Dec 2012
BWT 212
10 minutes on Elliptical trainer
DB Press:
25# X10
7 sets 50# X10
Ear Swipers:
50#X10
40#X10
40#X10
out of time, done
|
|
|
|
Post by 72 on Dec 9, 2012 23:40:45 GMT -5
Hey man, good to see you're still on here and still lifting strong! And still doing those MMA complexes, ughh!!!
I have no surgical excuse and your bench is still dwarfing mine. Great work.
|
|
|
|
Post by toolpod on Dec 10, 2012 13:36:15 GMT -5
Thanks 72, likewise, good to see that the Pod People(TM) didn't get a hold on you in Law School and turn you into a P90-X freak.  I am taking it slow-but-steady and really trying to not do too much...although some days that is quite easier than others... Monday 10 Dec 2012 BWT 213 5 minutes on Elliptical trainer Delt raises, straight and 45 degree, Rotations: 3 sets 2.5X10 Flat bench: 20X45 10X95 10X135 10X185 5X225 3X275 1X315 1X365 1X385 1X400 ;D 385 felt a little heavy, so I backed off to 400 instead of 405. Felt pretty good. Shoulder was a little sore, so that is all she wrote today! Thanks Lord! Out of time, done! (this gym is at work, so I may sneak in some cable tris later in the day!) |
|
|
|
Post by toolpod on Dec 13, 2012 13:10:02 GMT -5
Tuesday 11 Dec 2012
BWT 213
20 minutes on Elliptical trainer
Done!
Thursday 13 Dec 2012
BWT 212
15 minutes on Elliptical trainer
MM-Misery: 3 minute break between complexes, 3 complexes.
Deadlift 6X95
Straight leg DL 6X95
Bent over row 6X95
Power cleans 6X45 ( babying the shoulder )
Front squat 6X95
Push Press 6X45 ( babying the shoulder )
Back squat 6X95
Good Mornings 6X95
T-bar Row:
10Xbar
10X25
10X25
Shoulder work, supine delt raises, back, side, front:
10X2.5
10X2.5
10X2.5
Incline Sit-ups:
2X10
Cable rotator cuff, inside/outside:
2x10
Done!
|
|
|
|
Post by toolpod on Dec 20, 2012 14:11:18 GMT -5
Thursday 20 Dec 2012
BWT 214
10 minutes on Elliptical trainer
Delt raises, straight and 45 degree, Rotations:
3 sets 2.5X10
Flat bench:
20Xbroomstick
20X45
10X95
10X135
10X185
7 sets of 10X225 nice and smooth
Total Work Poundage: 20800
Upright Machine High face Pull:
10X80
10X80
10X80
Incline situps:
2X10
Overhead Triceps Pulley Push down:
10X110
10X130
10X140
Done!
|
|
|
|
Post by Ryan on Dec 20, 2012 14:18:10 GMT -5
That's good work there.
|
|
|
|
Post by toolpod on Jan 2, 2013 13:33:37 GMT -5
Wednesday 2 Jan 2013
BWT 212
8 minutes on Elliptical trainer
Delt raises, straight and 45 degree, Rotations:
3 sets 2.5X10
Flat bench:
20X45
10X95
10X135
10X185
7 sets of 10X225 nice and smooth ( minus 3 reps on the last set...punked out)
Total Work Poundage: 20125
Upright Machine High face Pull:
10X100
10X100
10X100
Incline situps:
2X10
Overhead Triceps Pulley Push down:
10X100
10X140
Done!
|
|
|
|
Post by buckeye2010 on Jan 2, 2013 22:55:29 GMT -5
I have'nt read logs lately but it seems you are coming along quite well. Keep it up.
|
|
|
|
Post by toolpod on Jan 3, 2013 15:30:43 GMT -5
@b-2010: Thanks man!
Thursday 3 Jan 2013
BWT 212
10 minutes on Elliptical trainer
MM-Misery: 3 minute break between complexes, 3 complexes.
Deadlift 6X95
Straight leg DL 6X95
Bent over row 6X95
Power cleans 6X45 ( babying the shoulder )
Front squat 6X95
Push Press 6X45 ( babying the shoulder )
Back squat 6X95
Good Mornings 6X95
Done!
|
|
|
|
Post by toolpod on Jan 8, 2013 11:00:11 GMT -5
Monday 7 Jan 2012
BWT 213
5 minutes on Elliptical trainer
Delt raises, straight and 45 degree, Rotations:
3 sets 2.5X10
Flat bench:
20X45
10X95
10X135
10X185
5X225
3X275
1X315
1X365
1X385
Was gonna do 405...but I just didn't feel the love today ;D So I erred on the side of caution.
Done!
|
|
|
|
Post by toolpod on Jan 9, 2013 15:56:02 GMT -5
Tuesday 8 Jan 2013
BWT 213
20 minutes on Elliptical trainer
Done!
Wednesday 13 Dec 2012
BWT 212
10 minutes on Elliptical trainer
MM-Misery: 3 minute break between complexes, 3 complexes.
Deadlift 6X95
Straight leg DL 6X95
Bent over row 6X95
Power cleans 6X95
Front squat 6X95
Push Press 6X20# dumbbells ( babying the shoulder )
Back squat 6X95
Good Mornings 6X95
Incline Sit-ups:
2X10
|
|
|
|
Post by buckeye2010 on Jan 10, 2013 20:12:23 GMT -5
Some really solid work.
|
|
|
|
Post by toolpod on Jan 11, 2013 17:08:26 GMT -5
Thanks B-2010! I'm trying to keep it steadily ramping up.
Thursday 10 Jan 2013
BWT 212
5 minutes on Elliptical trainer
Delt raises, straight and 45 degree, Rotations:
3 sets 2.5X10
Dumbbell bench:
10X25#
10X50#
10X50#
10X50#
10X50#
Incline situps:
2X10
Perfect Pushups:
4 sets of 10
Upright Machine High face Pull:
10X100
10X100
10X100
Reverse Sit-Ups:
3 sets of 10
Overhead Triceps Pulley Push down:
10X100
10X140
9X140
Straight-Bar curls:
10X70
10X70
10X70
Done!
Friday 11 Jan 2013
BWT 212
10 minutes on Elliptical trainer
MM-Misery: 3 minute break between complexes, 3 complexes.
Deadlift 6X95
Straight leg DL 6X95
Bent over row 6X95
Power cleans 6X95
Front squat 6X95
Push Press 6X20# dumbbells ( babying the shoulder )
Back squat 6X95
Good Mornings 6X95
Upright Machine High face Pull:
10X100
10X100
10X100
T-Bar row:
10X25
10X25
10X25
Done!
|
|
|
|
Post by toolpod on Jan 14, 2013 16:11:31 GMT -5
Monday 14 Jan 2013
BWT 213
3 minutes on Elliptical trainer
Delt raises, straight and 45 degree, Rotations:
3 sets 2.5X10
Flat bench:
20X45
20X45
10X95
10X135
5X225
3X275
1X315
1X365
1X385
1X405 Nice and smooth. Thank you Lord. First 405 since surgery last February.
I'm done. The rest of the day is all coasting downhill now! :-)
|
|
|
|
Post by toolpod on Jan 15, 2013 13:53:07 GMT -5
Tuesday 15 Jan 2013
BWT 212
12 minutes on Elliptical trainer
MM-Misery: 3 minute break between complexes, 3 complexes.
Deadlift 6X95
Straight leg DL 6X95
Bent over row 6X95
Power cleans 6X95
Front squat 6X95
Push Press 6X45 ( babying the shoulder )
Back squat 6X95
Good Mornings 6X95
Done!
|
|
|
|
Post by zimbo415 on Jan 15, 2013 19:04:12 GMT -5
Nice job with the 405 bench press. you have been hanging in there great with the injury.
|
|
|
|
Post by 72 on Jan 16, 2013 8:11:52 GMT -5
Very impressive man, congrats. Perhaps I can undergo elective arthroscopic surgery to get me to a 405!
|
|
I am very thankful just to be functional and doing any iron at all...let alone starting to go heavy again. (Thank You Lord)
