Squat - Deadlift Day
Squat
Hatfield Bar
Bar x 8
121 x 5
165 x 5
187 x 5
209 x 5
231 x 5
Leg Extensions
140 x 10
150 x 10
160 x 10
170 x 10
Calves
Standing Calf Raises (Bodyweight)
3 x 20
Deadlift
Bar
154 x 5
198 x 5
242 x 5
275 x 3
308 x 2
330 x 1
352 x 1
Shrugs
154 x 8
165 x 8
176 x 8
198 x 5
Biceps
E-Z Bar
22 x 8
44 x 8
66 x 8
77 x 8
Preacher
17 x 8
22 x 8
27 x 8
Old School
Bench and Accessory Day
BENCH
(Right Shoulder Total Replacement x 2)
66 x 5
88 x 5
110 x 3
132 x 3
154 x 2
165 x 1
187 x 1
Incline DB
37 x 10
42 x 10
47 x 10
Fly’s
22 x 8
27 x 8
32 x 8
Additional Accessories
Seated DB
22 x 8
27 x 8
32 x 8
Front Raise
12 x 8
17 x 8
22 x 8
Side Raise
17 x 8
22 x 8
Triceps
V – Bar Push Downs
40 x 15
50 x 15
60 x 15
Close Grip Bench (with Block)
66 x 8
88 x 8
176 x 3
Calves
Standing Raises
3 x 20
My Arms are now actually bigger than this now….if you look at the injury list on the right you will see that despite these events..I am still doing full powerlifting workouts. My shoulder replacement hardware has significantly limited the amount of weight, (especially Bench) but I can still do most movements.
Last entry March 20 – 2021
Age:75yrs.
Weight 210
S/P 2 Shoulder replacements (1st one failed) → Reverse procedure 2017
Both Medial Menisci (Knee) are absent
L5/S1 disc absent
L5/L4 disc absent
L3/L4 Disc absent
L2/L1 Disc absent
Mild Scoliosis
Spondylolithesis/Spondololithiasis
Facet syndrome- diffuse facet calcification
C-spine w/diffuse heavy calcification and bridging
Spinal Stenosis
Bilateral Lower Extremity Parasthesias
S/P Pulmonary Embolism and DVT 2016
S/P Heart attack with Stent placement 2018