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Title: Lou T's Log
Post by: lou t on September 28, 2016, 05:32:18 PM
Hi folks:
starting a log here. Some background;
I'm 60 yrs old. been lifting since I'm 13. Last 3 years, I've competed as a Powerlifter in the USAPL Federation. A few accomplishments, 4 state records and an American Record Squat 386lbs @ 163 wt class in April 2016.
I became a USAPL Cert. Coach a few years ago and active in coach other lifters in powerlifting.
I am coming back to BBing mostly due the injuries that plagued me for the past 2 years. Most serious injury is my left shoulder and left bicep tendon, both of which will undergo surgery in a few weeks.

The past few years, I logged in a Powerlift forum, but now I'm an odd duck there.

I've been BB training since July and cutting down from the 166lbs I peaked at shortly after my last USAPL meet this past April. I'm down 14lbs and 3" on my waist.

There is a BB show coming up in March in the Northeast that I may compete in. This is predicated on how quickly I can get back to training and if there is enough time to get things at competition level.

I will post this weeks training separate from this post.

I'm logging here to learn and hopefully contribute.

Thanks, your friend in Iron

Lou T


Title: Re: Lou T's Log
Post by: lou t on September 28, 2016, 05:34:03 PM
9/26

Day #1
Back/Chest (mostly back)

1 arm BB row - using landmine
Rx- work up to tough set of 8 then do 4 sets, after the 4th set drop a plate and do another 8
50 x 8 x 4
40 x 8

Parallel Grip (a little wider than shoulders) Pull Downs
Rx- Stretch pause flex at top. At 3/4, pause, flex lats, then pull down with elbows, come right back up to 3/4, pause, flex lats and pull. constant tension on lats
90 x 8 x 4

Dead Stop DB Pronated Rows
Rx- let the DB touch floor, pause the with an explosive drive of the elbows. The pronated grip allows my elbows to kick out a bit to work the middle traps and some Rhomboid stimulation.
80 x 8 x 4

DB Pull overs
Rx- on flat bench, constant tension, working the serratus and lats
50 x 12 x 3

Standing DB Shrugs
80 x 8 x 4

Reverse Grip Bench press - Smith machine
70 x 12 x 4
some pec work is better than none

40 minutes cardio cybex arch trainer


Title: Re: Lou T's Log
Post by: lou t on September 28, 2016, 05:34:52 PM
9/27

Day #2 Legs

Seated Leg Curls
Rx- sets of 15,12,9,6. After 4th set immediately do 30 paritals. These were brutal
70 x 15
80 x 12
90 x 9
100 x 6 x 30 partials

Hip Belt Squats
Rx- work up to hard 8 and do 3 sets with that weight. Each set slow down descent and accelerate up to 3/4 then back down slowly.
150 x 8 x 3

Leg PRess - 100 reps
Rx- continuous reps, no lockout
90 x 40
135 x 30
185 x 20
230 x 10

Leg Ext
Rx- sets of 10 flexing at top followed by 8 partials out of the stretch
x10, x 8 partials
x10, x 8 partials
x10, x 8 partials

SLDL
185 x 10 x 4

20 minutes cardio
Note:
Brutal work on legs today.


Title: Re: Lou T's Log
Post by: lou t on September 28, 2016, 06:00:18 PM
9/28

Day #3 Arms/Shoulders

Arms

V bar tricep ext
42.50 x 20 x 5

Cable pronated kickbacks
Rx- keep palm of hand toward ceiling
20 x 6 x 5

Skullcrushers
50 x 12 x 4

Ezcurl curls - in pronated position on incline bench
50 x 15 x 5

Cable Curls
Rx - 2 ct contraction pause at top
70 x 8 x 5

Preacher machine
Rx- do 5 sets with same wt, after 5th set no rest do 3 drops x 8 reps
90 x 8 x 5
80 x 8
70 x 8
60 x 8

Shoulders
Bent over rear laterals
15 x 15 x 4
superset with
Face Pulls/Band Pullaparts
4 x 10

HITT - Cybex Arch Trainer w/o arms
4 minute warm up + 20/140 x 10 rounds


Title: Re: Lou T's Log
Post by: Nic on September 28, 2016, 08:01:56 PM
Hi and welcome :) Which organisation will you compete BB with?


Title: Re: Lou T's Log
Post by: Badger on September 28, 2016, 08:57:28 PM
Hi Lou!


Welcome to the site!


Sorry to hear about the injuries but bodybuilding is a great standby for when things break. That's a hell of a squat and it's good to have an experienced powerlifting on here. I will be asking you for guidance I am sure over the months.

The hip belt squats in particular are a savage move and great for building hip strength, I will include them now having seen them here  :D

Have you done bodybuilding before and what has made you want to do it?


Title: Re: Lou T's Log
Post by: lou t on September 28, 2016, 09:22:31 PM
Hi Lou!


Welcome to the site!


Sorry to hear about the injuries but bodybuilding is a great standby for when things break. That's a hell of a squat and it's good to have an experienced powerlifting on here. I will be asking you for guidance I am sure over the months.

The hip belt squats in particular are a savage move and great for building hip strength, I will include them now having seen them here  :D

Have you done bodybuilding before and what has made you want to do it?

thanks for the welcome.
Yes over the many years, I've done BB. To be honest, I am really enjoying the change of pace. As you know, powerlifting can be brutal on your joints. I have no regrets, I love being on the platform, the camaraderie etc.

I decided to go back to BB because of all the injuries. I can't train in the 85% + 1RM with the recurring injuries.

After a big competition, I usually take the an off season or preseason approach for about 10 weeks. The training leading up to a big meet can be grueling. I will do mostly hypertrophy training to get away from the powerlifting lifts like Low Bar squats, bench pressing and convention deadlifts. I will do other variation lifts, work in  DB's, bands etc.  You can't powerlift for 12 months, especially at my age.

Feel free to ask away, if I can help, be glad to. I love the iron game and owe so much to it, the least I can do is give something back.

Hip belt squats became part of my training due to an intercostal rib injury. I can't load my back with any significant weight.


Title: Re: Lou T's Log
Post by: lou t on September 28, 2016, 09:28:09 PM
Hi and welcome :) Which organisation will you compete BB with?

Thanks for the welcome
Not sure yet, I will have a better sense once I have full range of motion of my shoulder and can see a path based on the time I have to get myself ready. I'm pretty lean, but still a ways to go before I can say I'm ready.

I looked at some pic's of guys who competed and placed in the Masters Division to get a sense of what I will be up against.

I'm not far away. I have some deficiencies since I spent the last 3 years powerlift and as a result have some neglected areas.


Title: Re: Lou T's Log
Post by: lou t on September 29, 2016, 01:34:10 PM
9/29

Day #4
Back/Chest (Second session)
Today is the second session this week of back and chest. My approach on the second day is to taper the volume and work on specific areas. Today I wanted to work my lats but also wanted to target a little mid back

Meadows Row (used landmine on these)
Rx-warmup by increasing small increments to get reps in. Work to an RPE of 8 on last set. Work the mid back, a little rhombs and trap
25 x 10
30 x 10
32.5 x 10
35 x 10
37.5  x 10
40 x 10
42.5 x 10
45 x 10

Giant Lat Set - 4 rounds
Rx- want to use varying grips to target lats from different angles
1 arm pull downs using supinated grip
70 x 10
seated rope pull downs with back toward weights (neutral grip)
80 x 10
Neutral Wide Grip (a little wider than shoulders)Pull Downs
90 x 10
DB Pull Overs
55 x 10

Banded Good Mornings
3 x F

Laddered Smith Machine Pushups
First set on floor with hand close and elbows tight to side
Floor x 27
first rung x 20 all sets with wider hand placement
second rung x 25
third rung x 35

30 minute LISS Cybex Arch Trainer BPM 135 - 140


Title: Re: Lou T's Log
Post by: lou t on September 30, 2016, 02:55:36 PM
Day #5

Legs (Second leg session)
Rx- goal here is to just get a good pump, full ROM, no partials.

Seated Leg Curls
90 x 10 x 6
felt a pull in left hamstring and decided  to stop last set at the 6th rep.

Leg PRess
Rx- work up to hard set of 6 about an RPE of 9. use small increments to get the reps in. I set my feet close together with heels about 3" apart and toes pointed at 11 and 1.
90 x 20
140 x 10
180 x 6
200 x 6
250 x 6
300 x 6
350 x 6
360 x 6

Leg Ext
Rx- full range of motion, 4 sets of 20, kick hard with a slight flex at top
50 x 20
60 x 20
70 x 20
80 x 20
90 x 20 x 4

Calf Raise
Rx- work up the rack doing 10's until hit a tough 10, stick with weight for 10 than hold the last rep at top for 10 ct
100 x 10 + 10 ct
110 x 10 + 10 ct
120 x 10 + 10 ct
130 x 10 + 10 ct
140 x 10 + 10 ct

Abs
Hanging leg raise
Rx- start from my thighs 90 degrees, curl my knees to my face
x20
x15
x 10

Superset with
Abs Pull downs
50 x 20
50 x 18
50 x 12

Cardio
HITT - Cybex Arch Trainer
Set up - 4 minute warm up + 20/140 x 12 rounds (20second all out/140 moderate pace) +4 minute cool down
I set the Cybex stride @ level 20 (highest) think high knee. I set the resistance to start each round @ 15. Using Gym Boss App I programmed an alert with 3 seconds to start the 20sec. With my finger on the + button, when the alarm sounds to start I press the + button to increase the resistance to about 60 while pumping my legs (think run) as hard as I can for the 20 seconds. At the end of the 20 second, I reduce the resistance back to 15 and slow down to moderate pace.

I did this for 12 rounds.

Note:
left gym with sore left ham, will have to wrap it up with floss next week.



Title: Re: Lou T's Log
Post by: lou t on October 01, 2016, 05:25:38 PM
10/1
bw 149
waist now down to 32.5"  ;D

Day #6
Day #2 of Arms/Shoulders

Shoulders Superset x 3 Rounds
Cable Rear Lateral
60 x 30 x 3

Banded Spider Wall Crawls
Up and down the wall 3x's = 1 set
x 3

Arms/Triceps
Superset #1 x 3 Rounds

Rope PushDowns x 12
Pushups close grip, elbows tight to sides x F
Pronated Grip Cable Kickbacks x 6

Superset #2 x 3 Rounds
Skullcrushers x 12
Single DB behind the neck Extensions x 8

Biceps
Ezcurl Curls
Rx- warm up with 3 sets of 15. Then 3 sets squeezing at the top.
40 x 12 x 3

Preacher Curl Machine Single Arm
Rx- Pyramid up, squeezing at the top
15 x 15
20 x 12
25 x 10
30 x 8

Prone Incline Bench Ezcurl
50 x 15 x 3

Ab Triset x 3 Rounds
Hanging Leg Raises
 x 20, x 16, x 10
V bench sit ups
x 15, x 12, x 10
Ab Pulldowns w/Rope
100 x 20 x 3

Note:
smoked my arms today. Rear delts feeling pretty good. I am pretty pleased with my cutting progress. Close to within my goal.



Title: Re: Lou T's Log
Post by: lou t on October 03, 2016, 01:20:42 PM
10/3
Day #1
Upper Power Day

Smith Machcine Rows
Rx-work up to tough 8, do 4 sets then a drop set to failure. Squeeze entire back, no lockout at bottom
100 x 8 x 4
70 x F

DB 1 Arm Row
Rx - heavish. Did 5 feeder sets, then with a good weight did 4 sets of 7
50 x 8
55 x 8
60 x 8
65 x 8
70 x 8 x 4

Partial Wide Grip Pulldowns w/ full Scapulae Stretch
Rx- did 2 set to find good heavy weight. Full stretch at top, the pull down with elbows to top of head with a paused flex lats
140 x 8 x 4

Standing DB Shrugs
80 x 10 x 4

Banded Good Mornings
3 x 25

Abs Superset
Ab Pulldows with rope
140 x 10 x 4

Vbench situps
bw x F x 4

DB Side Bends
40 x 15 x 4 ea side

HITT Cybex Arch Trainer
4 minute warmup, 20/140 x 10, 40 minute cool down


Title: Re: Lou T's Log
Post by: SCOTTGALTON on October 03, 2016, 01:33:24 PM
putting in some very solid workout there Lou


Title: Re: Lou T's Log
Post by: lou t on October 03, 2016, 03:16:40 PM
putting in some very solid workout there Lou
thanks for the kind words and stopping by. Unfortunately this will come to an end 10/19. Having surgery on my left shoulder. Needs to be done but not at all happy about the time off from training.


Title: Re: Lou T's Log
Post by: Turpin on October 04, 2016, 09:07:37 AM
putting in some very solid workout there Lou
thanks for the kind words and stopping by. Unfortunately this will come to an end 10/19. Having surgery on my left shoulder. Needs to be done but not at all happy about the time off from training.

Hope all goes well and your recovery is speedy . Injuries suck big time !

T.


Title: Re: Lou T's Log
Post by: lou t on October 04, 2016, 10:15:29 AM
putting in some very solid workout there Lou
thanks for the kind words and stopping by. Unfortunately this will come to an end 10/19. Having surgery on my left shoulder. Needs to be done but not at all happy about the time off from training.

Hope all goes well and your recovery is speedy . Injuries suck big time !

T.

sure does. Not looking forward to the down time. thanks for the well wishes


Title: Re: Lou T's Log
Post by: lou t on October 04, 2016, 01:20:13 PM
10/4

bw 150

Day #2 Legs

RDL's
was scheduled to do SLDL but left ham is still not right
Rx- locked these out
135x15, 155x12, 175x 9, 185x 6

Leg PRess
Rx- work up to set  were barely able to get 10 reps RPE 9.5.  Pump reps, no lock out. Work up small increments to get in volume. Will count the last 3 sets. Took about 2 minutes intraset rest
135 x 20
155 x 15
180 x 10
230 x 10
280 x 10
300 x 10
330 x 10
360 x 10
400 x 10
425 x 10
450 x 10 done

Squats
Rx- did 8 sets of 5, light weight, accelerate out of the bottom, did not go to lock out. kept constant tension on quads. 60 second intraset rest
185 x 5 x 8

Standing Calf Raise
Rx- work up to set barely get 10
100 x 10
110 x 10
120 x 10
130 x 10
140 x 10
150 x 10
last set, did 15 partial out of the stretch

30 Minute LISS

Note:
no leg curls today. Hams still not right



Title: Re: Lou T's Log
Post by: SCOTTGALTON on October 04, 2016, 01:22:15 PM
hope is all goes well mate


Title: Re: Lou T's Log
Post by: SuperplexSteve on October 04, 2016, 02:34:04 PM
Welcome Lou.  I'm going to enjoy reading your journey.  That's a fantastic amount of volume in your workouts.  Keep up the good work.


Title: Re: Lou T's Log
Post by: lou t on October 04, 2016, 03:40:46 PM
Welcome Lou.  I'm going to enjoy reading your journey.  That's a fantastic amount of volume in your workouts.  Keep up the good work.

hope is all goes well mate

Thank you both


Title: Re: Lou T's Log
Post by: lou t on October 05, 2016, 01:48:11 PM
Day #3
BW 151.5

ARMS/Shoulders/Abs

Tri's

Superset #1 x 4 rounds
Rope pushdowns
60 x 15 x 4
Close hand pushups x 20, 15, 12, 12
Cable PRonated Grip Kickbacks
20 x 6 x 4

Tri's Superset #2 x 2 Rounds
Skullcrushers
55 x 10 x 2
DB Behind the Neck Ext.
50 x 8 x 2

Biceps
Ez curl curls
Rx- warm up with 3 sets of 15, the do 5 sets of 10 with 10 second intraset rest
30 x 15 x 3
40 x 10 x 5

1 Arm Preacher Curls
30 x 10 x 5

BB Curls
50 x 10 x 3

Shoulders
Seated Side  Raise
10 x 15, 15 x13, 17.5 x 11, 20 x 9

Isoateral OHP
5 x 5

Machine Rear Lateral
70 x 20 x 4

Abs
Superset x 3 rounds
Hanging Crunches - knee to face than down to parallel to floor
bw x 20, x 15, 12

Ab Rope Pull Downs
80 x 15
80 x 13
80 x 10

DB Side Bends
35 x 15 x 3


Title: Re: Lou T's Log
Post by: lou t on October 06, 2016, 01:09:41 PM
10/6
bw 151

Day#4 (Day #2 of Back)

Meadows Row
Rx- nothing fancy here, just warmup up
25 x 10
30 x 10
35 x `0
40 x 10

Chin/Pull Death
Rx- 3 sets to failure (with good form) of wide grip Pullups, Neutral Grip Chins (Shoulder Width), Parallel Close grip
Wide Grip
x18, 15, 12
Neutral Grip
x11, x11, x11
Parallel Grip
x10, x9, x8
2 minute intraset rest
Total = 105 PR

DB Pullovers
Rx- give arms a break. Lat Focus
55 x 10 x 4

Single Arm Pulldowns - Supinated Grip
45 x 10 x 4 ea. arm

Banded Hypers
Rx- do 3 sets to failure then drop band and go to failure
Banded 18, 15, 12
Drop band x 10

HITT 20/140 x 10 rounds
x 18, x 15, x 15


Title: Re: Lou T's Log
Post by: lou t on October 07, 2016, 01:23:12 PM
10/7

Day #5 - Day #2 of Arms/Shoulders

Shoulders
TRiset
Cable Rear Laterals
3 x 30
Rope Face Pulls
3 x 12
Sider Wall Crawls
3 x 3

Incline Bench Prone DB Shrugs
55 x 25
65 x 10
65 x 10
no rest drop to weight of first set
55 x 15

Arms
Superset
Rx- do 4 total sets, first 3 sets after warmup, then for 4th set did the 12 then did 2 drops to failure
V grip push downs
4 x 12
60 x 12 x 3
60 x 12 x 4, 50 x F, 40 x F
Rope Kickbacks
4 x 12
20 x 12 x 3
20 x 12, 15 x F, 10 x F

Biceps
BB Body Drag Curls
sets of 25,10,10,15
30 x 25
50 x 10 x 2
no set drop to weight of first set
30 x 15

Incline Bench Prone Ezcurl Curls
sets of 25,10,10,15
30 x 25
40 x 10
40 x 10
no rest drop to weight of first set
30 x 15

30 minutes LISS


Title: Re: Lou T's Log
Post by: lou t on October 08, 2016, 05:48:31 PM
10/8
Day #6 Day 2 of legs - light session

I did a few leg curls but aggravated my left hamstring. so no SLDL today

Hack Squats
work up to a hard but not too hard set of 6. no lockout, deep squat to 3/4. pump
warm ups
50 x 15
95 x 10
110 x 6
120 x 6
140 x 6
165 x 6
185 x 6
195 x 6
210 x 6
60 second intraset rest

Leg Ext
Rx- no partials here just kick hard for 4 sets of 20.
50 x 20
60 x 20
80 x 20
90 x 20
100 x 20 x 4

Standing Calf Raise
work up rack doing 10 reps, on the 10th rep hold top for 10 ct
100 x 10 + 10 ct
110 x 10 + 10 ct
120 x 10 + 10 ct
130 x 10 + 10 ct
140 x 10 + 10 ct

Calf press
90 x 20
110 x 15
130 x 10
150 x 10
180 x 10

Abs
Triset
hanging crunches
x20, x 15, x 12
Ab pull downs
70 x 15, 12, 10
V Bench Situps
10, 10, 10

DB Side Bends
35 x 15 x 4 each side


Title: Re: Lou T's Log
Post by: lou t on October 10, 2016, 01:13:11 PM
10/10

Day #1 Back - Heavy

Smith machine rows
Rx- flex at top hard,squeeze entire back
50 x 15
60 x 15
65 x 15
70 x 15
80 x 15
90 x 15
no rest drop set
70 x 15
50 x 15

1 Arm DB Rows
50 x 25
60 x 15
65 x 15
70 x 15
75 x 15 x 4
no rest drop set
60 x 15

Parallel Grip Shoulder Width Pulldowns
80 x 15
90 x 15 x 4

DB Pullovers on Flat Bench
45 x 15 x 4

Standing DB Shrugs
60 x 25
80 x 15 x 4

Prone Incline Bench DB Shrugs
50 x 15 x 4

Abs
Hanging Crunches x 25

Ab Rope Pulldowns
70 x 15

V bench situps x 15

20 Minute LISS

Note:
last week before surgery. Surgery next Wednesday 10/19. My last day of training will be Saturday. That will give me 3 days rest. I may change it to Friday and give myself 4 days rest.
This week no let up on training although I will cut back on cardio. No HITT's, just a few days of 20 minute LISS. I figure this will reduce the need for recovery.


Title: Re: Lou T's Log
Post by: lou t on October 11, 2016, 01:47:10 PM
10/11

Day #2
Arms/Shoulders
Today was supposed to be Leg Day but left hamstring is still very tender.

Shoulders
Shoulder Superset #1 x 4 rounds
Seated Smith Machine OHP
70 x 15 x 4
Standing Plate Front Raise
25 x 15 x 4

Shoulder Superset #2
Prone Incline Bench DB rear laterals
10 x 15
15 x 15
17.5 x 15
20 x 15
Bent over Side Rear Laterals Head Supported
10 x 15
15 x 15
17.5 x 15
20 x 15

Shoulder Superset #3 x 4 rounds
Standing DB Side Raises - Starting with DB in front
10 x 15
15 x 15
17.5 x 15
20 x 15
Standing DB side laterals - leaning back starting with DB behind
10 x 15
15 x 15
17.5 x 15
20 x 15
Total 360 reps

Arms

Tricep Superset #1 x 4 rounds
Rope Push Downs
42.5  x 15 x 4
Straight Bar Pushdowns
42.5  x 15 x 4

Tricep Superset #2
Smith Machine CGBP
70 x 15
75 x 15
80 x 15
90 x 15
Ezbar lying tricep ext
40 x 15 x 4
Total Reps = 240

Biceps
Ezbar curls
40 x 15 x 4

1 arm preacher curls - machine
20 x 20
25 x 20
30 x 15
35 x 15

Preacher Curls
80 x 15
80 x 13
80 x 11
80 x 9
80 x 6
20 second intraset rest

20 minute LISS


Title: Re: Lou T's Log
Post by: lou t on October 12, 2016, 01:29:11 PM
10/12

Day#3 Heavy Legs

Leg Ext
Rx- 2 ct flex pause
4 x 15

Leg PRess
Rx- paused off stops explosive push to 3/4. work up small increments
4 worksets x 10
150 x 15 warm up
180 x 10 warm up
230 x 10
280 x 10
330 x 10
355 x 10
375 x 10
400 x 10
425 x 10
450 x 10
2 minute intraset rest

Hack Squats
Rx pump reps work up to brutally hard 8 reps
50 x 15 warm up
90 x 12 warm up
140 x 8
165 x 8
185 x 8
210 x 8
240 x 8
270 x 8
2 minute intraset rest

Standing Calf Raise
Rx- 10 full rom reps, last rep hold for 10 ct
100 x 10
110 x 10
120 x 10
130 x 10
140 x 10

Note:
Quads got alot of good blood pump. NO ham work.
270 x 8




Title: Re: Lou T's Log
Post by: lou t on October 13, 2016, 03:47:23 PM
Day #4 - Day #2 of Back
Goal today is to focus on lower lat with some mid back

Seated Cable Pull Downs (using handles)
Rx- drive elbows - pause & flex lats for 2 ct. focus lower lat
4 x 15

Seated 1 arm row (iso lateral machine)
Rx- used a thumb up grip, kept elbows in tight to side. Paused for 2 ct flexing the lats. After 4th set, drop set for another 15, then drop for another 15
70 x 15 x 4
60 x 15
50 x 15 drop set

Prone Incline Bench DB Rows
Rx- this time elbows out a bit to target middle back
35 x 15 x 4

DB PullOvers
55 x 12 x 4

Banded Hperext.
3 sets to failure with bands, then remove bands and go to failure
banded x 20, 16, 13
no band x 15

Abs superset
hanging leg raises
x 20, x 15
Ab Rope Pull Downs
70 x 15, x 10
V bench
x 12, x 10



Title: Re: Lou T's Log
Post by: lou t on October 15, 2016, 05:22:45 PM
10/15
bw 150.5


Today is my last day of training with surgery this Wednesday. I thought I would give 3 days of absolute rest before surgery.
I thought about how I might train today. I decided to train legs and give an all out blood pumping, quad numbing workout. Why you might ask? Just because

The protocol for this crazy shit workout is as follows:

Each exercise will follow this set/rep scheme - set #1 x10, set #2 x10/x20, set #3 x10/x20/x30
first set work up to a weight where 10 reps is failure. Not absolute failure where you actual fail the rep, but failure in that the last 2 or 3 reps are brutal and need a spotter to lend a little help.
So first set is 10 reps to failure. Set 2 using the same weight, 10 reps to failure then count 10 seconds remove a plate and do 20 reps. Rest 1 to 2 minutes. Third set, start with same weight do 10 reps, count 10 seconds, remove a plate do 20 reps, count to 20, remove another plate do 30 reps.
Total reps 100

Leg ext
Worked up to
140 x 10
140 x 10, 10 sec rest 120 x 20
120 x 10, 10 sec rest 100 x 20, 20 sec rest 90 x 30

Leg PRess
worked up to
450 x 10
450 x 10, 10 sec rest 405 x 20
405 x 10, 10 sec rest 360 x 30, 20 sec rest 315 x 30

Leg curls
90 x 10
90 x 10, 10 sec rest 70 x 20
70 x 10, 10 sec rest 60 x 20, 20 sec rest 50 x 30

Hack Squat
worked up to
140 x 10
140 x 10, 10 sec rest 115 x 20
115 x 10, 10 sec rest 90 x 20, 20 sec rest 70 x 30

Done
Total reps 400


Title: Re: Lou T's Log
Post by: Turpin on October 15, 2016, 06:27:04 PM
Good luck with the surgery Lou .

 T.


Title: Re: Lou T's Log
Post by: lou t on October 15, 2016, 09:22:19 PM
Good luck with the surgery Lou .

 T.
thank you very much for, appreciate you stopping by. Hopefully will get back to training soon. Long road of rehab ahead.


Title: Re: Lou T's Log
Post by: lou t on May 07, 2017, 12:44:12 PM
Hey Folks,
Has been awhile since my last post. I had the surgery on my left shoulder on 10/17/2016. (3) rotator tendons were complete tears and had to be reattached. The left bicep tendon (long head) was also a compete tear not able to be surgically reattached due to retraction.

I started rehab 6 weeks post surgery at the same time I started back in the gym training just legs. I had to be in a sling for 3 months. so working legs was doable in the sling.

I am now about 6 months from surgery. I have about 80 to 90 range of motion and about 50% strength. My anterior delt is always irritated since surgery. Dr. says nothing to worry about.

Over the course of the last 6 months I've been able to add to my training. I can most pulling lifts and some pushing. Specific shoulder work is limited to what I'm doing in rehab with the addition of doing a lot of rear lateral work.
Pushing is limited to working with light weights using the iso-lateral incline and iso-lateral flat bench. I've been able to do some flyes but with very light weights.

Although frustrated with he constant delt soreness, I can't complain. thanks to the safety bar, I've been able to squat. My shoulder still wont let me BB squat with hands on the bar.

8 weeks ago I made a decision to get lean, down to single digits. My goal is to be stage ready by 5/2018. 8 weeks ago I was 152 lbs with a waist of 32.5. Today I am 148 with a waist of 31.5

I much more vascular and trending in the right direction. I re-comped my macros, increased my cardio and training as hard as I can.

I am doing a 3 day split:
monday- day #1 legs
tuesday - day #1 back/chest
wednesday - day #1 shoulder/arms
thursday - day #2 legs
friday - day #2 back/chest
saturday - day #2 shoulders/arms
sunday - active rest

cardio - leg day's 30 minutes with 6 rounds of HITT
all other training days - 40 minute MISS


Title: Re: Lou T's Log
Post by: lou t on May 08, 2017, 02:26:49 PM
5/8
Cut Phase #3, Week #9
Day #1 Legs

Note:
Squat format 1-10 method, here's how it went today after a few warm ups:
185 x 1, 205 x 1, 225 x 1, 245 x 1, 265 x 1,285 x 1, 305 x 1 then strip as follows:
285 x 2, 265 x 3, 245 x 4, 225 x 5, 185 x 6 (this was a screw up, should have been 205), 185 x 7, 185 x 8, 175 x 9, 175 x10
only rest was time to change weight.
Pretty please with the 305 squat. will continue to add 5 lbs. was pissed I stripped too much weight for 6 reps but....
getting closer to be able to put a bar on my back. still too much of a stretch for my shoulder but getting closer.

I attached a spreadsheet for compete log. I can't figure out how to post a google sheet.