7/6/2018
Glute raises: bwt x 12, 10x10, 25x8, 30x8x2.
Chins: bwt x 10, 10x5x2.
Front Squat: 45x5, 95x5, 135x5, 185x3, 205x3, 225x2, 205x5.
Squat stretch & Face pulls
35 minutes
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7/6/2018
Glute raises: bwt x 12, 10x10, 25x8, 30x8x2.
Chins: bwt x 10, 10x5x2.
Front Squat: 45x5, 95x5, 135x5, 185x3, 205x3, 225x2, 205x5.
Squat stretch & Face pulls
35 minutes
7/9/2018
Chins: bwt x 10.
Glute raises: bwt x 12, 10x10, 25x8, 30x8x2.
Press: 45x8, 55x5, 65x5, 95x3, 115x2, 125x1, 135x2x2, 105x6.
Front Squat: 45x5, 55x5, 65x5, 95x5, 145x5, 185x3, 205x2, 225no, 185x6.
Face pull, squat stretch, leg ext.
45 mins.
7/11/2018
Bent over DB rows: 50x8, 60x8x2.
Front Squat: 55x5,105x5, 145x5, 165x5, 195x5x2.
Stiff Leg DL: 55x5, 145x5, 235x5.
Dead Lift DOH: 325x1.
Dead Lift AG: 345x3, 375x3, 395 couldn't hold grip, 375x3.
Straight bar Curls: 75x10, 80 x 10.
Strait bar rev curls: 55x15.
DB back fly raises: 15x12x2
45minutes
7/13/2018
Chin-up: bwt x 10, 2.5 x 8.
Glute raises: bwt x 12, 10x10, 25x8x3.
Face pulls & Squat stretches
Front Squat: 45x5, 65x5, 95x5, 135x5, 155x3, 185x3, 205x3, 215x5x2.
Bench Press: 45x5, 95x5, 135x5, 155x3, 155x5.
45 minutes
7/16/2018
Press: 45x5, 55x5, 65x5, 95x5, 115x2, 125x3x2.
Front Squat: 45x5, 55x5, 65x5, 95x5, 145x5, 165x5, 185x5.
Glute raises: bwt x 12, 10x12, 25x12.
Squat Stretch and Face Pulls.
35 minutes
7/18/2018
Glute raises: bwt x 12, 10x10, 25x8, 30x8x2.
Chin ups: bwt x 6, 5x7, 5x6x2.
Squat stretch, face pulls, leg ext.
Front Squat: 45x5,55x5, 65x5, 95x5.
High Back Squat: 135x5, 185x5x3 (been 20 years since I did back squats, quite painful to shoulders, the squat stretch has made it possible. Shoulders felt better later in the day, possibly due to the stretch need to secure the bar)
Stiff leg dead Lift: 45x5, 135x5, 225x5.
Dead Lift AG: 315x2, 335x2, 365x5.
50 minutes
7/20/2018 Bwt= 175
Glute raises: bwt x 12, 10x10, 25x8, 35x8x2.
Chin: bwt x 6 x 2.
Press: 45x5,65x5.
Front Squat: 45x5, 65x5, 95x5.
High Bar Back Squat: 135x5, 185x5x2, 205x5 (weight is light, shoulder pain is the limiting factor + fear of bar slipping back an not able to drop it)
Stiff leg DL: 45x5, 135x5,225x5.
Dead Lift DOH: 315x1.
Dead Lift AG: 335x5.
Incline BP: 95x6x2.
Flat bench DB press: 45x8.
50 minutes.
7/28/2018
Glute raises: bwt x 12, 10x10, 25x8.
Chin ups: bwt x 10 x 3.
Press: 45x5, 55x5, 65x5, 95x3, 115x3, 125x3, 135x3, 135x1.
Front Squat: 45x5, 65x5, 95x5.
Back Squat: 95x5, 115x5, 165x5, 185x5, 205x5 very painful to shoulders and pressure at resting area of spine.
Front Squat: 185x5.
Stiff Leg Dead Lift: 45x5, 135x5, 225x5.
Dead Lift DOH: 315x1.
Dead Lift AG: 335x1, 365x1, 385x3.
Squat Stretch, Face Pulls, Leg Extensions
50 minutes
7/31/2018
Chin ups: bwt x 10x 2.
Glute raises: bwt x 12, 10x10, 25x8, 30x8, 30x10.
Face pulls, squat stretches, leg ext.
Front Squat: 45x5, 65x5, 95x5, 135x5, 185x3, 205x5, 215x5.
Bench Press: 45x5, 95x5, 135x5, 155x3, 185x2. Its been 1 year since I did 185lb BP, no shoulder joint popping or cracking after 2 reps. I think I'd hurt myself if I tried a 3rd rep.
50 minutes
That's how I hurt my shoulder,doing one more.Then trying another set .
I was painting my ceiling using a roller. My shoulder sounds like Rice Crispies,no pain.just snap.crackle and pop.
Glute raises: bwt x 12, 10x10, 25x8x3.
Chin-ups: bwt x 10, 5x6x3.
Press: 45x5, 55x5, 65x5, 95x5, 115x5x3.
Front Squat: 45x5, 65x5, 95x5.
Back Squat: 115x5, 165x5, 205x5, 225x3, lost balance, weight is not heavy. I'm able to get the bar a little lower today than last week. Still quite painful.
Clean: 95x3, 115x1-too heavy, 95x3x2.
50 minutes