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Thread: Lou's Post Shoulder Surgery Log

  1. #161
    Join Date
    Jun 2014
    Location
    New Jersey
    Posts
    3,366

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    7/6
    Week #4 Mass Phase
    Day #2 of legs

    Note:
    pretty pleased with adding 5lbs to top set...295 x 4. was pretty gassed this morning when leaving.

    thursday day #2 legs sets reps WT notes
    squat 4 15wu ;10,8,6,4 185wu; 235,255, 275, 295
    lunges - free motion squat machine 4 10 ea leg 140
    ss hack squats 4 15, 10,8,8,8 150,200,220,220,220
    lying leg curls 4 15,10,8,8,8 70, 90,90,90,90
    ss sldl 3 10 200
    seated leg curls 4 10 100
    ss standing calf raise 4 10 160
    seated calf raise 4 10 90
    giant ab set hanging knee raise 1 30 lower abs
    seated leg tucks 1 25 lower abs
    rope crunches 1 25 57.5
    V bench situps 1 25
    cardio 30

  2. #162
    Join Date
    Jun 2014
    Location
    New Jersey
    Posts
    3,366

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    7/7
    Mass Phase Week #4
    Day #2 of chest/back

    FRIDAY Day #2 back/chest sets reps WT notes
    ss weight assisted wide grip pullups 5 15,15,15,12,10 50,50,50,60,40 lat
    BENCH PRESS 5 10,8,8,6,4 125,135,135,140,150 strip last set
    ss iso lateral press 4 10,8,8,6 110,115,115,125 strip last set
    close grip chins 4 12 bw lower lat
    flyes 4 10,8,8,6 20, 22.5,22.5, 25
    Linde mineT bar rows 4 15,10,8,8 100,110,115,115 thicken middle and outer back
    cable cross overs 4 12 25 upper pecs
    Wide grip BEnt Over Rows 4 10 115,115,115,115 thicken upper back
    ss seated cable rows - wide grip 3 10 120 outerback
    DB straight arm pull overs 3 12 50 lat/serratus
    bldl - power day 5 10,6,4,2,1 185, 225,275, 315, 335

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