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Author Topic: Lou T's Log  (Read 13696 times)
lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #30 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.
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #31 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
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #32 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.
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