Lou's Post Shoulder Surgery Log

[lou t]

Great work, Lou! And thanks for the update. What you've accomplished is very impressive.

It'll be interesting to see what your training looks like while putting on muscle. As such, no harm in logging because good + hard training is still training, regardless of your goals.

thanks man....I here ya. I just get a sense that my log has gotten boring or become irrelevant as a body building log.

I'll reconsider just for you...lol

[lou t]

Good luck Lou, with your new goals!

your focus and drive are very admirable, keep at it!

thank you both.

The change in both diet and training is pretty significant.

BBing and Pling are equally difficult on a competitive scale.

From a training perspective, the biggest difference is the mental focus. not so much the extent, but in the what.

PLing, the focus is on cues, form, execution etc. Not that the mental focus in BBing is not on form...absolute is. But with BBing, the mental focus is the mind/muscle connection and the flexing of the target muscle a particular lift is hitting. Meaning the lifter is flexing the muscle hard before he or she actual moves the weight. Your not just relying on the resistance to contract the muscle. This aspect is an art and requires a ton of concentration.

Just a few observations.

[lou t]

6/8
Day #2 of legs

Note:
todays BW is at 146.4lbs. I woke up this morning @ 3am starving. My metabolism is on fire. I've increased my calories as follows:
carbs + 10g
Fat + 2 g

My second session of legs is to work squats using sets of 6 reps until I hit a hard set without it being a grinder.
here is how it looked:
bar x 20
135 x 8
160 x 6
185 x 6
just warming up
205 x 6
225 x 6
245 x 6
270 x 6 I took a slightly bigger jump on this last set because the pace of the 245 felt slow to me and if I did 265 x 6 I didn't think I would get 270 for 6. I am pretty pleased. I moved on to my first superset of weighted lunges and leg curls (full range of motion on leg curls with a pause at the top under tension) for 4 sets of each. Then moved on to Superset #2 - hack squats and more leg curls (here I used 1 1/4 rep = 1 rep method) for 3 working sets. I forced 5 additional reps on my last set of hacks. finishing legs with SLDL.

THURSDAY	day #2 legs	sets	reps	wt	notes
	leg curls	1	20	80	just to warm up hams
	squat		6	270	work up sets of 6 til hit a very hard set. no griders
ss	lunges - free motion machine	4	10	120
	leg curls	4	12		dead stops
ss	hack squats	4	15,15,15,20	90,150,150,150
	leg curls	4	12	95	1 1/4 rep = 1 rep
ss	SLDL	3	12,8,6	190, 210, 230
giant ab set	hanging knee raise	1	f		lower abs
	flat bench leg raises	1	f		lower abs
	rope crunches	1	f		upper/lower abs
	stick stwist	1	200		obliques
	30 minute cardio

[lou t]

6/27
Week #3 Mass Phase
Day #1 legs

Note:
Hey all. I thought I would update my log. things are moving along nicely. I am down to 145lbs, bf @ 8% or <. waist is @ 31". Today I added another 10g of carbs and 1 gram of fat. total calories is now at 1700. I dropped my cardio to (5) days @ 30 minutes of LISS. I will stay here with macros/cardio for 2 weeks and see if my metabolism can absorb it all.

here is my leg day workout

squat/leg press Intraset rest limited to time it takes to changes weights and wrap my right knee. about 90 seconds. all other rest periods 60 seconds or less.

monday	day #1 legs	SETS	REPS	WT	NOTES
	squats	4	10,8,6,4	225,245, 265, 285	warmup bar x 20, 95 x 15, 135 x 8, 185 x 5
	leg press	4	15,10,8,6	275,320,340,370	feet place close with otes pointed out
ss	hack squats	4	15,10,8,8	140,190,210,210	feet placed 6" apart. toes point staright out. focus on lower quad
	lying leg curls	4	15,10,8,8	70,80,90,90	didn't get 8 on last set
SS	sldl	3	10,10,10	195	couldn't get 10 on last set....gassed
	lying leg curls	3	10	80
ss	standing CALF RAISE raises	3	15	180
	seated CALF rasies	3	15	90
	hanging leg curls	2	30
	rope crunches	2	25
	stick twist	1	200
	30 MINUTES CARDIO

[Mahendra]

How are you able to walk after this?

[iamsmuts]

How are you able to walk after this?

That's what I was wondering. They must transport him to his car in a wheelchair. And he must have hand controls installed in the car. . . .

[lou t]

How are you able to walk after this?

very gingerly

[lou t]

That's what I was wondering. They must transport him to his car in a wheelchair. And he must have hand controls installed in the car. . . .

That's a hell of an idea.

[Bergstedt]

Good to see some updates, Lou. And J*sus... You're really putting in the work - both at the gym and in the kitchen. Good stuff!

[lou t]

Good to see some updates, Lou. And J*sus... You're really putting in the work - both at the gym and in the kitchen. Good stuff!

thanks.