Hello Lou!
How are you doing?
I hope you are doing alright.
Hello Lou!
How are you doing?
I hope you are doing alright.
thanks guys. really appreciate all the well wishes.
as you know surgery to reattach 3 rotator tendons was on 10/18. started rehab 6 weeks post surgery. Rehab has been very painful, slow but making progress. I am no were near getting a bar on my back, bench or ohp. slowly I've been adding some back work and been doing legs 2 days a week since November.
I have a long way to go. dr is pleased with progress and indicated 12 months to full recover from surgery.
I've kept my weight down @ 152, waist 32.
Here is what I did today as my second leg day of the week
thursday legs day #2 sets reps wt LANDMINE SQUATS 4 12 60 bldl 3 12,10,8 135,185,185 banded hypers 3 f machine lunges 4 8-12 70 superset leg ext 4 12 115 seatred leg curls 4 12 80 20 minute cardio
this weeks training
monday week #1 legs sets reps wt hack machine squat 4 8-12 170 sldl 4 8-12 155 banded hypers 3 f db lunge 4 8-12 30 superset leg ext 4 8-12 115 seated leg curls 4 8-12 80 superset standing calf raise 4 8-12 120 seated calf raise 4 8-12 45 4 8-12
tuesday chest/back sets reps wt superset db flyes 4 30,12,10,8,6 10,15,17.5,20 db pullovers 4 30.12.10.8.6 25, 50, 50, 50 chin up 4 f 100,80 superset bb row 5 30,12,10,8,6 bar, 95 bent over 2 db rows 5 30,12,10,8,6 20, 30 abs cable crunch 5 12
WEDNESDAY shoulder/arms sets reps machine press 4 25 5 30,12,10,8,6 db front raise 5 30,12,10,8,6 superset bent over rear laterals 5 30,12,10,8,6 machine rear laterals 5 30,12,10,8,6 bb curl 5 30,12,10,8,6 superset incline db curls 5 30,12,10,8,6 concentration curls 5 30,12,10,8,6 close grip bench or dips 5 30,12,10,8,6 superset skull crushers 5 30,12,10,8,6 db ext 5 30,12,10,8,6 superset palms up wrist curl 5 30,12,10,8,6 palms down wrist curl 5 30,12,10,8,6 decline crunch 5 25
Welcome back Lou!
I was wondering where you went. I didn't know where your new log was. Welcome back.
Good to see you back and that you're still plugging away.
Good to see you back! Have patience and keep working. It will be all right in the end!
I'm trying. I've pretty accepted the fact powerlifting or training like I used to, will have to wait til the Fall at the earliest. So if I decide to return to competing it won't be until mid to late 2018.
I'm considering competing @ BBing. I could be ready be May 2015
thanks guys. I felt guilty disappearing like I did. its been a tough go and my head was up my ass.
I hope login my BBing training isn't too boring.
3/10
BW 152
Day #2 of Back and Chest
Note: training is limited by shoulder so not much in the way of pressing.
All sets done with 45 second rest
Bench Press
bar for 30 reps. yup just the bar and that was uncomfortable.
Incline DB Bench
20lbs x 20
Superset #1
Reps/ Sets 30, 12, 10, 8, 6
DB Flyes
DB Pullovers
Weight Assisted Wide Grip Pullups
30, 12, 10, 8,6
Superset #2
Reps/ Sets 30, 12, 10, 8, 6
BB Bent over Rows
DB Bent over Rows
Lat Finisher
Straight arm Pull downs
30, 12, 10, 8, 6
Superset #3
Reps/sets 30, 12, 10, 8,6
Standing DB Shrug
Incline DB Shrugs
Abs
Supermans
20, 15, 10, 8
Note:
Not much press stuff. But by experimenting I found I could do some DB Flyes and pullovers which made me happy.
My training is layout like this:
I training chest, back, legs and arms twice a week.
Day #1 of each is heavyish using Barbell work as much as I can. I will substitute a machine like the Hack Squat or leg press. Day #2 I lighten up a little a do a lot of supersets. I like to work in cables on day #2 to provide additional resistance on the eccentric and hit different angles. I know, I sound like a BBer. I'm adapting.
Last edited by lou t; 03-10-2017 at 05:16 PM.