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Thread: Lou's Post Shoulder Surgery Log

  1. #161
    Join Date
    Jun 2014
    Location
    New Jersey
    Posts
    3,366

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    7/5
    Day #3
    Day #1 shoulders/arms

    Note:
    this day didn't start off great. i woke up @ 3:45am to get to the gym by 4:45am. No one should up until 6am. I had to abbreviate things a little. No trap work and abbreviated ab work some.
    but i got it in

    wednesday day #1 arm/shoulders SETS REPS WT
    ss smith machine press 4 12 20 ea side
    seated side laterals 4 10 10 5-0-5
    tri set heavy incline swings 4 30 30
    incline rear laterals 4 10 10 5-0-5
    incline rear lateral rows 4 f 10
    ss cheating ezbar curls w/ arm blaster 4 15,10,6,4 50,55,60,65
    skull crushers 4 15,10,6,4 65,75,80,85
    ss rope hammer curls W/ ARM BLASTER 4 10 35 strip last set
    tri cable press downs W/ARM BLASTER 4 10 55 strip last set
    ss one arm ext. 4 12 25 run the rack
    spider curls w/ezbar 4 8 45 squeeze pause at top
    concentration curls - 1 giant drop set 1 f 35,30,25,20 1 1/2 rep method
    ss palm up wrist curls 4 10 50
    standng behind back wrist curls 4 10 90
    giant set bench knee tucks 1 f bw uperr and lower
    flat bench leg raises 1 f lower
    V bench situps 1 f obliques
    cardio 30

  2. #162
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    Jun 2014
    Location
    New Jersey
    Posts
    3,366

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    7/6
    Week #4 Mass Phase
    Day #2 of legs

    Note:
    pretty pleased with adding 5lbs to top set...295 x 4. was pretty gassed this morning when leaving.

    thursday day #2 legs sets reps WT notes
    squat 4 15wu ;10,8,6,4 185wu; 235,255, 275, 295
    lunges - free motion squat machine 4 10 ea leg 140
    ss hack squats 4 15, 10,8,8,8 150,200,220,220,220
    lying leg curls 4 15,10,8,8,8 70, 90,90,90,90
    ss sldl 3 10 200
    seated leg curls 4 10 100
    ss standing calf raise 4 10 160
    seated calf raise 4 10 90
    giant ab set hanging knee raise 1 30 lower abs
    seated leg tucks 1 25 lower abs
    rope crunches 1 25 57.5
    V bench situps 1 25
    cardio 30

  3. #163
    Join Date
    Jun 2014
    Location
    New Jersey
    Posts
    3,366

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    7/7
    Mass Phase Week #4
    Day #2 of chest/back

    FRIDAY Day #2 back/chest sets reps WT notes
    ss weight assisted wide grip pullups 5 15,15,15,12,10 50,50,50,60,40 lat
    BENCH PRESS 5 10,8,8,6,4 125,135,135,140,150 strip last set
    ss iso lateral press 4 10,8,8,6 110,115,115,125 strip last set
    close grip chins 4 12 bw lower lat
    flyes 4 10,8,8,6 20, 22.5,22.5, 25
    Linde mineT bar rows 4 15,10,8,8 100,110,115,115 thicken middle and outer back
    cable cross overs 4 12 25 upper pecs
    Wide grip BEnt Over Rows 4 10 115,115,115,115 thicken upper back
    ss seated cable rows - wide grip 3 10 120 outerback
    DB straight arm pull overs 3 12 50 lat/serratus
    bldl - power day 5 10,6,4,2,1 185, 225,275, 315, 335

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