Reply With QuoteSorry to hear your surgery didn't bring worthwhile results, Lou.
Good to see you are working hard!
Member
Friday
1/12
Day #2 Shoulders/Traps/Triceps
Note:
first (3) shoulder/delts lifts I used 5 minute cluster sets. 6 reps, 15 sec rest, repeated for 5 minutes
Last shoulder/delt lift was prone incline bench rear delts swings for 100 reps. the rest period between sets was determined by the number of reps. so first set I did 40 seconds so I rested 40 seconds, second set I did 25 reps so i took 25 second rest etc. once I hit 100 reps...done.
friday SHOULDERS/TRI/TRAPS DAY #2 SETS REPS WT SHOULDERS seated side laterals 5 min cluster 6 15 rear delt flyes on pec deck 5 min cluster 6 50 isolateral hammer overhead press 5 min cluster 6 25 ea side finisher incline rear delt flyes 100 25 TRAPS snatch grip rack pulls 4 6 275 Hise shrugs using standing calf 35/70 190 db incline shrugs 35/70 60 triceps close grip bench 5 35/60 140 skull crushers 5 35/60 across bench tri ext 5 35/60 55 smith machine tri ext 3 15/15/15 15 reps under bar, 15 reps forehead to bar, 15 reps chest to bar 20 cardio
Last edited by lou t; 01-12-2018 at 12:59 PM.
Member
Sorry to hear your surgery didn't bring worthwhile results, Lou.
Good to see you are working hard!
Member
thank you. I think I've become an expert at working around injuries LOLOriginally Posted by slowmotion
Member
Saturday 1/13
no training today. just cardio for 30 minutes
coached a friend...
Sunday 1/14 Day #1 Legs/Biceps/Calfs
Note:
Today I reverse the order of intensity on the squats. My first set was a hard set of 6 reps @ 300lbs RPE @ 9. Second set I took off 20% and did 12 reps @ 240 lbs. Third set I took 50% of the first set and did 30 pump style reps.
The bicep finisher I started with the smith machine bar at the bottom rung and did bicep curls for an AMRAP = 30 reps, rested 15 seconds move up a rung did another ARMAP set, rested 15 seconds. I repeat this until I hit the top rung where when I reached to top of the lift my forehead hit the bar. total reps was 120. My forearms and bi's were numb. great way to finish off biceps.
sets 40/80 = 40 sec working set with 80 sec rest.
sunday day #1 legs/biceps SETS REPS WT legs high bar squats 3 6,12,30 300, 240,155 LEG EXT 3 40/80 70 lying LEG CURLS 3 40/80 70 biceps CHIN UPS 3 40/90 incline cable curls 3 40/80 20 MACHINE PREACHERS 3 40/80 40 finisher bicep ladder curls - smith machine 100 bw cluster set STANDING CALF RAISE 4 5 min cluster set 190 cluster set SEATED CALF raise 4 5 mincluster set 135 20 min cardio
Member
monday 1/15 Day #1 Chest/back
Note: first 3 lifts done time under tension method for 40/80. I finished off the pec doing a 1 arm pec deck. I sat side ways and used 1 arm moving across my body then switched arms. really pumped the pecs.
deadlifts went ok. Today I just wanted to get a little more volume and reduced the intensity a bit.
the neutral grip pull ups for 40 seconds was brutal.
monday day #1 back/chest SETS REPS WT chest ISO LATERAL HAMMER FLAT CHEST PRESS 3 40/80 45ea. side ISO LATERAL HAMMER INCLINE PRESS 3 40/80 35 ea side INCLINE CABLE FLYES 3 40/80 22.5 EA SIDE chest finisher 1 arm pec deck flyes 4 15 60 2/1 bldl 3 6@7, 6@8, 6@9 280,290,300 neutral grip pull ups 3 40/90 SEATED HAMMER ROW 3 40/80 75 EA SIDE CABLE ROPE ST ARM PULL DOWNS 3 40/80 50 abs stick twist 1 200 cardio 25
Last edited by lou t; 01-16-2018 at 11:25 AM.
Member
Wednesday 1/17 Day #2 legs/Biceps
Note:
I had all intentions of starting out with hip belt squats but decided literally as i walked into the gym to do 20 rep squats just to get a good pump in my quads. so I started with 135, 155, 175,185. 2 minute rest between each. the first 2 sets were easy, a warmup to get the blood flowing. the last 2 sets got harder. the last set I needed to pause at 12 reps, then another pause at 16th rep.
from there I went to leg curls and leg extensions using Time Under Tension 40/80.
Next bicep starting with chins for 40/90. brutual.
wedmesday legs/biceps/calf day #2 sets reps WT legs squats - pump reps 4 20 135,155,175,185 LEG CURLS 3 40/80 70 finisher LEG EXT 3 40/80 70 biceps CHIN UPS 3 40/90 MACHINE PREACHERS 3 40/80 40 finisher DB Plate Curls 3 40/80 25 cluster set STANDING CALF RAISE 5 min cluster 6 200 20 cardio
Member
Lou you weigh as much as I do, but you've gotta be so much more muscular than I am.
Member
well don't know if that is true. I am 5'5.5" 155lbs.
I may be more muscular but I would take your squat and deadlift at your body weight. I'm trying to get my squat back to my former PR of 387. long way to go.
are you competing @ Paulies event in April? Im on the waiting list.
Member
THURSDAY 1/18 DAY #2 CHEST/BACK
Notes:
for chest press I used the isolateral hammer flat bench with 40lbs ea side, then inclines, then laddered pushups.
How i did the laddered pushups using the smith machine:
first set on the floor x 35 reps, took 10-15 breathes, then moved to smith machine with bar on bottom x 20 reps, 10 -15 sec rest moved bar up 1 rung x 25, the 30 for total of 110 reps. awesome way to finish. I make sure when i push up I am fully extended at the top to hit the serratus.
Decided to do snatch grip dead lifts probably my favorite variation. tomorrow my traps will be sore. love them.
thursday Day #2 back/chest sets reps WT chest CHEST PRESS 3 40/80 45 ISO LATERAL HAMMER INCLINE PRESS 3 40/80 35 ea side INCLINE CABLE FLYES 3 40/80 25 chest finisher laddered push ups 1 35,20,25,30=110 2/1 snatch grip dl 4 6@7,6@8,6@9 205,225,235 lats neutral grip pull 3 40/90 SEATED HAMMER ROW 3 40/80 70 EA SIDE FINISHER CABLE ROPE ST ARM PULL DOWNS 3 40/80 50 abs V BENCH SITUPS 4 30,25,20,20 30min CARDIO
Member
I'm not, my coach Sean is competing in the 74kg class and we've got a few athletes in the 83kg class, so I'm just going to handle and potentially ref if needed. Let me know if you get a spot and I can help out, I live across the street from the gym (almost literally) so it's easy.
Posting Permissions