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

Squat racks

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

 

Courtneys Bicep at 72

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