Lou's Post Shoulder Surgery Log

[lou t]

4/28
Cut Phase #2, Week #7
Day #2 of Chest/Back

Note:
I opted not to do any chest work today, surgical surgery was cranky the past few days so I decided to devote this session to all back. No supersets, strick 45 second intraset rest. Do a few lifts I haven't done in awhile to target some weak areas.
On the DB prone rows, I started with 40lbs x 12, than 30 x12, 20 x F (no rest) = 1 set. I found that by lifting the DB's back like I am going to put the DB's in my pocket (hip), as opposed to just bending at the elbow, I can hit the lats. at the same time squeezing my shoulder together.

FRIDAY	Day #2 back	sets	reps	wt	notes
	PULLUPS/Chinups (weight assisted)	4	12	60	first 2 sets wide grip pullups, last 2 sets close grip chin ups
	incline prone db rows	4	12	use 3 db's	40,30,20 lbs db's, squeezed shoulders hard every rep
	wide grip seated supinated cable rows	4	12
	prone incline BB row	4	12	95	set up on an incline
	2 handle neutral grip pull downs	4	12	90
	1 arm meadows row	4	12	35
	Standing DB Shrugs	4	12	75	squeeze pause
	Incline DB shrugs	4	15	40	squeeze pause
	seated cable shrugs	1	f	80
	40 minute mod cardio

[lou t]

4/29
Cut Phase #2, Week #7
Day #2 ARMS

Note:
today I decided not to do antagonistic muscle supersets (bi's & tri's). I did however do supersets with same muscle although each lift of the superset would target the bicep differently. I did very little shoulder work, just some medial & rear delt work. I like using rope face pulls to warm up my shoulders and traps.

Total arms - 6 supersets - 3 tri's and 3 bi's

SATURDAY	SHOULDERS/ARMS DAY #2
	cable rope face pulls	4	15		set cable at waist height
ss	standing side laterals	4	12
	BENT OVER REAR LATERAL	4	12
SS	rev grip cable tri pushdowns	4	12		used double handles
	cable overhead bent over ext	4	12		used double handles
ss	single arm rope ext	4	10
	aingle arm rope kickback	4	10
ss	close grip pushups	4	f		did amrap on my toes, then dropped to my knee to failure
	machine dips	4	f		run the rack after last set
SS	spider curls	4	10
	standing ezbar curls	4	10		wide grip
SS	rope hammer curls	4	10
	ez curl bar preacher curls	4	10
ss	1 arm rope hammers	3	12
	seated alternating arm cable curls	3	12
ss	wrist curls - palm up	4	f
	wrist curls standing behind back	4	f
	40 minute LISS

[lou t]

5/1
Cut Phase #2, Week #8
Day #1 LEGS

Note:
todays legs session open with a few sets of leg curls to warm up my hamstrings. I like to do this before squats because the hams don't get the work the quads do and I want to make sure the hams are adequately worked.
For Squats I did 1-10 method as follows:
I worked up to a max single then strip some weight and did 2 reps, the strip some weight and did 3 reps, so on until I hit 10 reps. The only rest is to strip the plates off about 30 seconds.
here is how it played out:
bar x 20, 95 x 10, 135 x 5, 185 x 3, 205 x 1, 225 x 1, 245 x 1, 265 x 1, 285 x 1, 300 x 1. now the strip
285 x 2, 265 x 3, 245 x 4, 225 x 5, 205 x 6, 185 x 7, 165 x 8, 165 x 9, 155 x 10. I repeat 165 because the set of 165 x 8 was not as hard as I thought it would be. I should have done another rep.
Now I am pretty pumped and moved on to Bulgarian Split squats, these were murder. I used 60, 50, 40 DB's. each set per leg - 60 x 12, 50 x 12, 40 x 12. then switched to opposite leg. NO REST between each set. I supersetted these with Leg Curls using a dead stop at the top rep.

Next, super set of leg press and more leg curls, this time leg curls done as 1 1/4 rep = 1 rep.
Last, SLDL. by this time I'm getting gased. I was supposed to calf raise superset by ran out of time and wanted to get in 20 minutes of cardio.
at the end of this session, I sucked down some a scoop of whey, sat down for 5 mintues then proceeded to the bike for 20 minutes.

MONDAY	day #1 legs
	LEGS DAY #1	sets	reps	wt	notes
	leg curls	3	12	90	warm up hams
	squats		1-10 method	300
SS	bulgarin split squats	4	12	60,50,40
	seated leg curl	4	12	90	dead stop at top of movement
ss	leg press	3	20	180
	leg curls	3	12	90	1 1/4 reps
	SLDL	3	15,10 6	135,155,175	60 sec rest
	mod 20 minutes cardio

[lou t]

5/4
Cut Phase #2, Week #8
Day #2 of LEGS

Note:
scaled back the volume compared to Monday's Leg Session. on MOnday I did squats using 1-10 method and hit 300lb single. even though the weight is 87lbs below my 1rm from last year, I've only been squatting again for 8 weeks or so with about 1 year of no squatting. Today, I used a different modality for squats. I increased all sets today by 5 lbs. As I mentioned in previous post, I will continue to add 5 lbs to each set each week and work to get stronger through the rep ranges.

THURSDAY	day #2 legs	sets	reps	wt	notes
	leg curls	3	15	80	warm up hams
	squats	6	20,15,10,8,6,6	160,180,200,220, 240,240
ss	hack squats	3	15	90	3/4 reps, all the way down and 3/4 way up. keep full tension of quads.
	leg curls	3	12		dead stop at top of range
	BLDL	5	8,8,8,6,4	185, 205, 225, 245, 285	60 sec rest
ss	standing calf raise	5	12	160	flex at top
	seated calf raise	5	12	90
	ABs - supermans	3	30,15,10
	6 rounds HITT + mod= 30minutes				(6) rounds of 20/20 followed by MISS = 30 minutes

[Mr. Bingley]

im getting DOMS just reading this. very very impressive lou

[lou t]

im getting DOMS just reading this. very very impressive lou

thank you...making my way back man.

I hit a single squat @ 300lbs. this week using the (fucking) safety squat bar. I was pretty pleased even though my 1RM last year in April was 387. I'm almost at a pint where I can get my hands back to BB squat. Shoulder still doesn't like the stretch but getting closer. I'm thinking once I can BB squat, I should be able to get in a better squat position to drive some more weight. Don't know if I will ever get back to 387, but who knows.

[slowmotion]

Still following your log, Lou. It is good to see you working hard.

[lou t]

still following your log, lou. It is good to see you working hard.

thank you.

[lou t]

5/6
Cut Phase #2, Week #8
Day #2 of shoulders/arms
2.5 hours in gym today.

SATURDAY	SHOULDERS/ARMS DAY #2
SS	cable rope face pulls	3	15		set cable at waist height
	CABLE REAR LATERALS	3	12
SS	HEAVY INCLINE LATERAL SWINGS	4	12	30
	BENT OVER REAR LATERAL	4	12	10
ss	wide Grip BB curls	4	8	40	5-0-5
	skull crushers	4	12	55
ss	spider curls	4	12
	reverse grip trip push downs	4	12	45	2 ct pause, strip set last set
ss	ezcurl curls wide grip	4	8		5-0-5
	standing cable tricep ext	4	12
ss	lying rope hammer curls	4	12
	machine dips	4	12		strip set last set
ss	mchine preacher curls	4	12	45	2 ct pause at top, negatives to finish
	rope kick backs	4	12	25
ss	wrist curls - palm up	4	f	60
	wrist curls standing behind back	4	f	60
	abs - rope crunches	4	12
	seated stick twist	4	10 ea. side
	30 minute MISS - BPM 120

[lou t]

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.

yesterday I had a cheat day. nice to eat some carbs.

cardio, I started with 6 rounds of 20/10 Hitt and finished with MISS Average BPM 125 = 30 mintues

MONDAY	day #1 legs
	LEGS DAY #1	sets	reps	wt	notes
	leg curls	4	12	90	warm up hams
	squats		1-10 method	305
SS	bulgarin split squats or lunges	4	12	60,50,40	do 60 x12, 50 x12, 40 x 12 per leg = 1 set
	seated leg curl	4	12	90	dead stop at top of movement keeping constant tension
ss	leg press	3	15	360	slow decent bottom out, 3/4 ROM keeping constant tension
	leg curls	3	12	85	1 1/4 rep = 1 rep
ss	seated calf raise	4	12	90
	standing calf raise	4	12	180
ss	abs
	stick twist	3	12
	rope crunches	3	f
	hitt 20/10- 30 minutes miss