Lou's Post Shoulder Surgery Log

[lou t]

4/15

CUT PHASE #2 WEEK #5

DAY #2 OF SHOULDERS/ARMS

Note:
today I wanted to focus on rear laterals, brachialis and brachioradialis. I succeeded in the rear laterals, but I as i attempt reverse curls, my left shoulder got cranky, so much for the that. at least I got the hammers in.

SATURDAY	SHOULDERS/ARMS DAY #2
triset	INCLINE rear laterals	4	12
	INCLINE HEAVY REAR LATERAL SWINGS	4	F
	isometric holds laterals	4	F
superset	standing db shrugs	4	8		flex pause 2 ct
	incline db shrugs	4	12		run the rack
superset	wide grip BB CURLS	4	8
	skull crushers	4	10		strip last set
superset	hammer curls	4	21		21 method
	SMITH MACHINE TIRCEP EXT combo	4	F
					strip last set
superset	spider curls close grip	4	8		strip last set
	V GRIP PUSHDOWNS	4	10		1 1/4 METHOD
	wrist curls	3	12
	behind back wrist curls	3	12
	40 minute liss

[lou t]

CUT PHASE #2, WEEK #6
DAY #1 OF LEGS
bw 148. gave myself a cheat day yesterday.

Note:
I was please by adding 5 lbs to eaach set of squats and was able to do 6 reps on the last even though I planned on doing 4 reps. Finishing the legs with hack squats and a strip set after last set really fried my legs. I used a wide stance and kept my feet near the top.

finished with a HITT.

MONDAY	day #1 legs
	LEGS DAY #1	sets	reps	wt	notes
SS	leg ext	5	12	105	1 1/4 method
	squats	5	20,15,10,6,6	150,170,190,210,230
SS	lunges	4	8	140
	seated leg curls	4	12	95
SS	seated leg curls	3	12	80	1 1/4 method
	hack squats - wide stance feet near top of platform	3	15	120	STRIP SET LAST SET = 3 additional sets
triset	seated calf raise	5	15	160
	standing calf raise	5	15	80
	HITT + mod = 30 minutes cardio

[Browndog]

I don't care what the weights are on those Squats, that's a lot of work being done

And after all the other work - then the CARDIO.

Tip o' the cap to you sir...

[lou t]

I don't care what the weights are on those Squats, that's a lot of work being done

And after all the other work - then the CARDIO.

Tip o' the cap to you sir...

thanks, the weights are not too relevant to me right now while I'm cutting. Once i reach my bf% goal, I will shift to higher intensity. What makes the squat in the workout hard even thought the weight is not heavy, is that it is supersetted with leg extensions where i burn out the quads first, then with no rest try to squat using a pumping style rep(no lock out). I'm pretty gassed at the end of this shit.

[57bergstrm]

Lou, what do you mean by 1 1/4 method, and while In at it, what does HISS stand for?
Impressed by your stamina.

[lou t]

Lou, what do you mean by 1 1/4 method, and while In at it, what does HISS stand for?
Impressed by your stamina.

1 1/4 method is you do a full range of motion, then 1/4 rep = 1 rep. for curls, starting at the bottom, you curl full range up, then back down followed by a 1/4 rep up,flex back down = 1 rep.

HITT = high intensity interval training usually done by an all out effort (in my case 20 seconds) followed by 140 seconds moderate pace = 1 round. I usually will do a 4 minute warm up, 6 rounds of HITT, then finish off doing the remainder @ a moderate pace. all total = 40 minutes. thanks for checking in.

[lou t]

4/18
CUT PHASE #2 WEEK #6
DAY #1 OF CHEST/BACK

Note:
all supersets. got a pretty good pump in my back. worked my chest as well as could be expected. got a little pump. working on flexing the muscle and not just relying on the progressive resistance to contract the muscle. learning that BBing is much about the quality of muscle contraction.
Most of BBing training has been getting re-schooled.
My right knee was bothering me all day yesterday. I never had a problem with my knees. It could be musclular. I'm going to blow off thursdays day #2 leg workout and next week I think I'm going to take a deload.
no rest during supersets, 45 seconds between supersets.

TUESDAY	CHEST/BACK DAY #1	sets	reps	wt	notes
	BLDL	3	10,8,6	205,225,245	45 sec intraset rest
SS	ISO LATERAL INCLINE BENCH	4	8	70
	WIDE GRIP PULLUPS (weight assisted)	4	12	50
SS	ISO LATERAL BB BENCH	4	12	70
	BB Rows	4	8	135
SS	DB FLYES PALMS FORWARD	4	21	15	21 METHOD
	2 arm db rows	4	12	50
ss	WEIGHTED ASSISTED DIPS	4	10	50
	seated wide grip rows	4	12	90
triset	PULLOVERS	4	12	50
	CABLE CROSS OVERS	4	15	30	strip set last set
	40 mod

[57bergstrm]

1 1/4 method is you do a full range of motion, then 1/4 rep = 1 rep. for curls, starting at the bottom, you curl full range up, then back down followed by a 1/4 rep up,flex back down = 1 rep.

HITT = high intensity interval training usually done by an all out effort (in my case 20 seconds) followed by 140 seconds moderate pace = 1 round. I usually will do a 4 minute warm up, 6 rounds of HITT, then finish off doing the remainder @ a moderate pace. all total = 40 minutes. thanks for checking in.

Thanks Lou, now I know what 11/4 is, never heard about it before. I sure going to test it. My question about HISS remains unanswered, Please?

[57bergstrm]

Sorry Lou
I mean LISS?

[lou t]

Sorry Lou
I mean LISS?

Low Intensity Steady State