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Thread: Lou's Post Shoulder Surgery Log

  1. #111
    Join Date
    Sep 2013
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Got it!
    There is always something new to learn. Thanks again

  2. #112
    Join Date
    Jun 2014
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    New Jersey
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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

  3. #113
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    Jun 2014
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    New Jersey
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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

  4. #114
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    Jun 2014
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    New Jersey
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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

  5. #115
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    Jun 2014
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    New Jersey
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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

  6. #116
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    Jun 2014
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    New Jersey
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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

  7. #117
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    Jun 2014
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    New Jersey
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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

  8. #118
    Join Date
    Dec 2012
    Location
    Western NY
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    3,040

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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...

  9. #119
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    Jun 2014
    Location
    New Jersey
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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

  10. #120
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    Jun 2014
    Location
    New Jersey
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    starting strength coach development program
    4/27
    CUT PHASE #2, WEEK #7
    DAY #2 OF LEGS

    Note:
    the last 2 days the DOMS have been brutal. could hardly walk up and down stairs from Monday's leg day. I woke up this morning with a lot of soreness but not as intense as yesterday. I debated over whether I should skip legs today and push them to tomorrow. I printed out 2 workouts this morning, legs and chest/back. I brought my safety squat bar in the gym and racked it. I started my warmup with a set of 20 reps with just the bar and did a few sets of leg curls to warmup my hams. quads were already smoking. Put 95lbs on the bar and squatted for 15. the 155 for 20. Now I'm good to go and pumped to finish this squat session.
    I did reduce the volume i would normally do by only doing squats and leg press. I did BLDL, but the quad involvement is not a big deal or limiting factor. I finished up with a HITT, which proved to be harder than the fucking squats. My quads were exhausted.
    Last thing, I increased the weight on each set of squats by 5lbs from previous session. I think I will keep this format of 20,15,10,8,6 and keep increasing the weights each set. this way I am getting stronger across the wide rep range. periodically, I will do a maximum effort squat session just to provide some muscle confusion.

    THURSDAY day #2 legs sets reps wt notes
    leg curls 4 12 90 warm up hams
    squats 6 20,15,10,8,6,6 155,175,195,215, 235,235
    ss leg press 4 20 180
    leg curls 4 12 90 1/14
    BLDL 3 8 265, 265, 265 45 sec intraset rest
    ss standing calf raise 5 12 160 flex at top
    seated calf raise 5 12 70
    aBS- SUPERMANS 3 F (25,12,8)
    HITT - 20 MINUTES

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