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Thread: Lou's Post Shoulder Surgery Log

  1. #111
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    Jun 2014
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    Quote Originally Posted by 57bergstrm View Post
    Sorry Lou
    I mean LISS?
    Low Intensity Steady State

  2. #112
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    Got it!
    There is always something new to learn. Thanks again

  3. #113
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    4/19
    Cut Phase #2, Week #6
    Day #1 of shoulder/arms

    Note:
    today I prioritized one of my weaknesses - ARMS. I did a little shoulder work but concentrated on getting a good amount of arm work in.
    I wanted to hit the bi's from different angles to target the more of the brachialis, brachioradials and the outside of the bicep. I tried again to do reverse curl, but my shoulder just doesn't like them. I got a sufficient pump utilizing stripsets, 21 method, forced negatives and 5-0-5

    WEDNESDAY day #1 arms/delts sets reps wt notes
    TRISET CABLE REAR LATERALS 3 12
    HEAVY REAR LATERAL SWINGS 3 F
    INCLINE rear laterals 3 12 RUN RACK LAST SET
    FINISHER HEAVY ISOMETIC HOLDS 1 F AFTER LAST SET OF TRI SET
    SS standing db shrugs 4 8
    incline db shrugs 4 12
    SS WIDE GRIP EZCURL BB CURLS 4 8 5-0-5
    skull crushers 4 12
    SS CABLE HAMMER CURLS 4 8 STRIP SET LAST SET
    V BAR PUSH DOWNS 4 10 STRIP SET LAST SET
    SS MACHINE PREACHER CURLS MACHINE 4 8 forced negatives after last set
    SMITH MACHINE TRICEP EXT COMBO 4 F
    SS CLOSE GRIP SPIDER CURLS 4 12 stripset last set
    ROPE PUSH DOWNS 4 15 stripset last set
    SS REV GRIP CURLS 4 12
    ROPE KICK BACKS 4 15 STRIPSET LAST SET
    SS palm up wrist curl 3 15
    standing behind back wrist curls 3 15
    40 m inute LISS

  4. #114
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    4/20
    Cut Phase #2, Week #6
    Day #2 of legs

    Note:
    due to what appears to be a bit of bursitis in my right knee, I decided not to do any squats, leg ext, leg press. I did a little work on hamstrings and calves. Also, I was supposed to do a HITT today but decided to give my knee a break. Hopefully by Monday (next leg day)my knee will calm down.

    THURSDAY day #2 legs sets reps wt notes
    ss seated leg curls 4 12 11/4 method
    bb SLDL 4 8 205
    ss banded hyperextensions 4 12
    seated leg curls 4 12 strip set last set
    ss seated calf raise 5 15 160 alternated toes in and out
    standing calf raise 5 15 80 alternated toes in and out
    v bench situps 30
    supermans 25
    30 minutes moderate cardio

  5. #115
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    Cut Phase #2, Week #6

    Day #2 of Chest/Back

    NOte:
    felt a pretty good pump in my chest. working hard on the flexing the muscle. back feels awesome pump.

    FRIDAY Day #2 chest/back sets reps wt notes
    smith machine laddered pushups 4 f
    SS ISO LATERAL INCLINE BENCH 4 10 STRIPSET LAST SET
    WIDE GRIP PULLUPS (weight assisted) 4 12 50
    SS ISO LATERAL BB BENCH 4 12 stripset last set
    1 arm db rows 4 8 run the rack last set
    SS incline flyes palms forward 4 21 method 21 method
    PULLOVERS 4 12
    ss CHEST DIPS - weight assisted 4 10 60
    close grip seated rows use handles 4 12
    ss pec deck flyes 4 12
    wide grip pull downs 4 12
    SS standing cable press 4 15
    straight arm pull downs 4 15
    30 minutes mod cardio

  6. #116
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    4/22
    Cut Phase 2, Week #6
    Day #2 shoulders/arms

    Note:
    when i walked into the gym, i was told that the power company was shutting down the electricity @ 9am. that only gave me 40 minutes, so i had to make some changes to my training. I omitted trap work and limited shoulders in order to get in as much arm work as i could. as it was, I wasn't able to get it all in but not unhappy with the arm pump I got. no cardio, will have to go to gym tomorrow (sunday)

    On a good note, I felt soreness in my upper pecs today. been awhile since i was able to do enough pec work to cause some soreness.

    SATURDAY SHOULDERS/ARMS DAY #2
    cable rear laterals 4 12
    TRISET incline rear laterals 4 12
    head supported rear laterals 4 12
    superset WIDE GRIP EZCURL CURLS 4 8
    SKULL CRUSHERS 4 10
    superset cable hammer curls 4 10
    ROPE PUSH DOWNS 4 12 STRIP SET LAST SET
    superset CLSOE GRIP PREACHER CURL MACHINE 4 8 STRIP SET LAST SET
    behind head rope ext 4 12
    BB tricep ext combo 3 f
    palm up wrist curls 3 f
    standing behind back wrist curls 3 f

  7. #117
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    4/24
    Cut Phase #2, Week #7
    Day #1 Legs

    Note:
    For todays session, I decided to squat using the 1-10 method. The 1-10 method, you work up to a single heavy rep about 95% of 1rm. Then, strip wt and do 2 reps, strip again and do 3 reps, repeat this until you do 10 reps
    Todays 1-10 squat routine
    warm up: bar x 20, 95 x 15, 135 x 8, 155 x 5, 175 x 3
    single up: 195 x 1, 215 x 1, 225 x 1, 245 x 1, 265 x 1, 285 x 1
    stripsets: 275 x 2, 265 x 3, 245 x 4, 225 x 5, 215 x 6, 195 x 7, 185 x 8, 175 x 9, 165 x 10
    only rest between sets was the time to take off the plates. about 30 seconds. was huffing and puffing.

    Step up for Bulgarian splits squats I used the smith machine, lowered the bar so I can put on foot on the bar. I used 3 DB's - 60,50,40. I performed 12 reps with each DB per leg before changing legs. I did this 3x's, supersetting this with leg curls. Bulgarian split squats - YouTube


    MONDAY day #1 legs
    LEGS DAY #1 sets reps wt notes
    leg curls 5 12 90 warm up hams
    squats 5 1-10 method
    SS bulgarin split squats 3 12 60,50,40
    seated leg curl 3 12 90 dead stop at top of movement
    SS hack squats 3 15 strip set last set
    seated leg curls 3 12 80 1 1/4 method
    SLDL 3 15,12,9
    standing calf raise 4 12 160 flex at top
    HITT + mod = 30 minutes cardio

  8. #118
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    4/26
    Cut Phase #2, Week #7
    Day #1 of shoulder/arm

    Note:
    as usual I limited shoulders to rear delts with my anterior delt still inflammed. I used cable cross rear laterals to warm up.
    not real happy with doing the Close Grip Bench with the delt sore, so i abandoned it right away.

    WEDNESDAY day #1 arms/delts sets reps wt notes
    CABLE REAR LATERALS 4 12
    ss SEATED LATERAL RAISE 4 12
    INCLINE LATERAL RAISE 4 12 5-0-5
    DB isometric lateral hold 3 f
    SS standing db shrugs 4 8
    incline db shrugs 4 12
    SS WIDE GRIP EZCURL BB CURLS 4 21 METHOD 21 METHOD
    CGBP 4 12 couldn't get a good pump on these, delt was a limiting factor.
    ss CABLE HAMMER CURLS 4 10 STRIP SET LAST SET
    V BAR PUSH DOWNS 4 10 STRIP SET LAST SET
    triset MACHINE PREACHER CURLS MACHINE 4 12 do a few negatives
    SMITH MACHINE TRICEP EXT COMBO 4 F
    SS CLOSE GRIP SPIDER CURLS 4 12 do a few negatives
    STANDING ROPE EXTENSIONS 4 15 2 CT PAUSE
    SS palm up wrist curl 3 15
    standing behind back wrist curls 3 15
    40 m inute LISS

    If you are resolutely determined to build your body, to overcome the obstacles of poor potential, or even th

  9. #119
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    Hope the knee issue clears up quickly.

    How long are you in the gym on a normal day? Looks to me like 1 1/2 - 2 hours...

  10. #120
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    Quote Originally Posted by Browndog View Post
    Hope the knee issue clears up quickly.

    How long are you in the gym on a normal day? Looks to me like 1 1/2 - 2 hours...
    I walk into the gym @ 5am and leave 7:30 (most days) so 2 -2.5 hours depending on the time I give to cardio. Just weight training about 1.25 - 1.5 hours.
    Knee is doing ok. I'm done doing leg extensions and since I stopped, the knee has gotten better even with the leg session I put in on Monday. thanks for asking

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