LOU T's LOG

Hi All:
Has been a while, a long while. I think the last time I posted my log was in 2016 which is the last time I competed Power Lifting. I compete in April 2016 in Brooklyn. good times.
I had a serious shoulder surgery and didn't train for 6 months and then the long road back took another 6 - 8 months. I started my new journey into body building and was ready to compete in the spring this year then came Covid.
I haven't had access to a gym since early March. I finally got a home gym put together and today marks my journey back. as they say, 'all journeys begin with the first step'. some shit like that.

I am no longer training to power lift. without getting into details, the surgery on my left shoulder failed and I can't bench anywhere near what i would need to in order to compete like I once did.

For now I am training for size and strength with a goal of getting on stage in 2021.

I know this is not a Body Building forum, but I always found this forum to be of value and hope you don't mind an old fuck getting back to work and posting.

thanks.

Week #1 Day #1 Legs

	FORMAT	EXERCISE	SETS	REPS	WT	REST
QUADS	EDT -15	SQUATS	12/1	7/10	135	1 MIN
HAMS	GIANT SET	BANDED LEG CURL - 5 CT NEGATIVE	3	6		2 MIN
		RDL - 5 CT NEGATIVES	3	6	135
		NORDIAC LEG CURLS	3	6	BW
	SS X 3	SISSY SQUATS	3	12-15	BW	2 MIN
		BANDED LEG EXT	3	30
CALF	2 UP 1 DOWN	STANDING CALF RAISE	5	1-4	210//220/230/240/250

EDT - 15 is escalating density - each set is 7 reps, minimal rest (30 seconds) between sets for 15 minutes. i wanted to start out with light weight in order to get my form back. I'll increase 10lbs per week until I can't do at least 60 reps.
Normally, i would take take my 10 rep max and rep for 5 each set for 12 minutes. but since this is the first time i am squatting in 5 months i thought i would go light and add more volume.
the last set i did 10 reps since i had some gas left

WEEK 1 DAY 2
SHOULDERS/ TRAPS

MONDAY	SHOULDERS/TRAPS
FORMAT	EXERCISE	SETS	REPS	WT	REST
GIANT SET	PRONE INCLINE SIDE LATERALS	4	12-15	12	NONE
	PRONE REAR DELT ROWS	4	12-15	40	NONE
	PRONE REAR DELT SWINGS	4	MAX	40	NONE
	BANDED SPIDER WALL CRAWLS	4	MAX		NONE
EDT -12 +DS	SEAT OHP	5//3//4	5//4//3 = 49 REPS + 12 DS	85/65	30-45 sec
SS	WIDE GRIP UPRIGHT ROWS	4	12-15	BANDS
	KETTLE BELL FRONT RAISE	4	12-15	30
	BB DYNAMIC SHRUGS	1	8	225//245//275
	INCLINE PRONE DB SHRUGS	3	12-15	60

GIANT SET FOR REAR AND MEDIAL DELTS
1 MINUTE REST BETWEEN GIANT SETS

SEATED OHP WAS DONE ESCALATING DENSITY METHOD - 12 MINUTES - STARTED WITH 5 REPS FOR 5 SETS, THEN DROPPED TO 4 REPS FOR 3 SETS, THEN 3 REPS FOR 4 SETS. AT THE END OF THE 12 MINUTES I TOOK OF WEIGHT FOR A SINGLE DROP SET OF 12 REPS.

To finish shoulders I did a SS of Banded Upright Rows and seated kettle bell front raise (35lb kettle bell) both for 12 - 15 reps x 4 rounds.
I found I like band upright rows. I can hold the contraction.

Last was Traps. I started with Power or Dynamic BB Shrugs. Worked up to a heavish set of 8 - 275lbs.
finished with prone incline db shrugs. this hits the lower traps.

Welcome back, Lou!

Hey Man, thanks for that

WEEK 1 DAY 4 WEDNESDAY

CHEST	FORMAT	EXERCISE	SETS	REPS	WT	REST
		flat bench	4	2/4/6/12	185//175//165//145	60 SEC
		incline bench	4	5/6/6/15	115//110//110//65	60 SEC
	SS	FLYS	3 + 1 drop sets	12-15	chain + 7.5lbs	no rest
		FEET ELEVATED PUSHUPS	3	12-15
		DIPS - 1 wk set + 2 drops	3	7//7//7	2 ch, 1 ch, bw	120 SEC

NOTES:
First day under the bar since Feb 23,. left the gym benching 240 x 2, 230 x 4, 220 x 6, 190 x 12. I got a long way to go. will add 5lbs to ea set and start some linear progression.
Inclines felt like shit form wise. work in progress. will add 5 lbs to ea set but 10lbs to last set 65 was too light.

Flyes, I used chains which weigh 30lbs and added a 5lb and 2.5lb plate = 37.5 lbs. start with an incline and ea subsequent set lowered the bench and the finally set was flat. no rest between pushups. 60 sec rest between ss.
Dips, worked up to a hard 8 (but failed only got 7). first set used 2 chains = 60lbs. then dropped to 1 chain then just bw

I realized I started this thread in the Intermediate Log. I will bring this over to the General Log.