Lou's Post Shoulder Surgery Log

[57bergstrm]

Interesting to hear if your BBing will change your bodys appearing, it might have some unexpected positive effects.

[lou t]

Interesting to hear if your BBing will change your bodys appearing, it might have some unexpected positive effects.

thanks for checking in.
I am looking to add some muscle, work on a few weaknesses in terms of body proportions. If things well I expect some changes in appearance. diet is key with BBing more so than powerlifting IMO. I don't want to stray to far in terms of putting on fat. I don't believe in today's BBer mentality where you put on alot of excess bulk (fat) and than train down.

I prefer to stay close and train up and than do a minor cut within 12 weeks of meet.

[lou t]

3/11

Day #2 of Shoulder/Arms
the choices of exercise due to shoulder limitations
A few points to note:
my method of performing reps is to use a 3 ct on the eccentric and flex the target muscle on concentric

saturday	shoulders/arms day #2	sets	reps	wt
superset	machine press	5	30,12,10,8,6	no wt, 20, 20,20,20,20
superset	incline rear laterals - heavy swings short ROM	3	F, F, F	30
	machine rear laterals	3	30, 30, 30	40
	bb curls	5	30,12,10,8,6	20, 40, 40, 40, 40
superset	concentrationc curls	5	30,12,10,8,6	10, 20,20,20,20
	cable curls	5	30,12,10,8,6	10, 25, 25,25,25
	close grip bench	5	30,12,10,8,6	30, 60,60,60,60
superset	rope push downs	5	30,12,10,8,6	20, 45,45,45,45
	rope overhead ext	5	30,12,10,8,6	20, 45,45,45,45
	palm up wrist curl	5	30,12,10,8,6	30, 60,60,60,60
	decline crunches	5	f

[Dag]

Sounds a bit similar to what I'm able to do. Extremely light and very careful benching a and I can do light machine shoulder presses because it allows for a palms facing grip. Rear delt stuff is good if I slowly warm up into it and rows/pulldowns are good, being careful with the pulldowns. I hate not being able to bench like I'd like.

Going to keep up with your log and take note of your progression. Good luck!

[lou t]

Sounds a bit similar to what I'm able to do. Extremely light and very careful benching a and I can do light machine shoulder presses because it allows for a palms facing grip. Rear delt stuff is good if I slowly warm up into it and rows/pulldowns are good, being careful with the pulldowns. I hate not being able to bench like I'd like.

Going to keep up with your log and take note of your progression. Good luck!

thanks for checking in. neutral grip machine press is the only way I can press for now. Rows are fine.

[Dag]

The hardest part is refraining from going heavier than the plan calls for. I've been known to have a problem with "That felt ok, let's keep going until I fuck it up again."

[lou t]

The hardest part is refraining from going heavier than the plan calls for. I've been known to have a problem with "That felt ok, let's keep going until I fuck it up again."

can you provide a link to your log? the only heavy shit I'm doing is legs. I just bought a safety squat bar. I'm excited to start using it on Monday. due to shoulder surgery I don't have the range of motion in my shoulder to get my left arm on the bar to do LBS or HBS.

[Dag]

can you provide a link to your log? the only heavy shit I'm doing is legs. I just bought a safety squat bar. I'm excited to start using it on Monday. due to shoulder surgery I don't have the range of motion in my shoulder to get my left arm on the bar to do LBS or HBS.

I don't have a log. I've tried it before I never have the desire to keep up on it. The other reason is I've had so many injuries over the last year or so that there's nothing worth posting. Maybe when I can bench and squat half ass again I'll start one.

[lou t]

TODAY'S TRAINING
3/13

monday	week #1
	legs	sets	reps	wt
	SAFETY BAR SQUAT	5	30,8,6,4,2,	45,95,135,185,225
	SLDL`	5	30,8,6,4,2	45,95,135,185,225
	Weighted lunges - free form machine	4	12 ea. leg	41
superset	LEG EXT	5	12	115
	SEATED LEG CURL	5	12	70
superset	STANDING CALF	5	12	140
	SEATED CALF RAISE	5	12	70
	banded hyerps	3	f

all sets done with 45 seconds intraset rest.

First time squatting since July. felt great. Even as hard as I have been training my legs using leg press, lunges, hack squat machines...I felt muscles working in my legs I haven't felt in a long time.
Just goes to show what I've been telling some guys in the gym, if you want to squat heavy....you have to squat heavy. There are no substitutes.

Today's training was brutally hard. Felt awesome as I left the gym with my legs killing me. The one exercise that just kills my legs are the weighted lunges.

[Dag]

What do you think of the SSB