Last Workout deadlift Day Oct 7 2026~ Started Shoulder Rehab 8/21~Body wt = 210
Deadlift
Rehabing Left Shoulder….soooo
Bar x 2
154 x 5
198 x 5
242 x 3
264 x 3
286 x 1
308 x 1
319 x 1
Leg press
220 x 10
264 x 10
308 x 10
352 x 10
374 x 8
Levers (T-Bar)
55 x 8
66 x 8
77 x 8
Shrugs
176 x 8
198 x 8
220 x 5
EZ Bar Curls
22 x 20
33 x 15
44 x 12
55 x 10
66 x 8
Hammer Curls
22 x 12
22 x 10
27 x 10
Calves
4 x 20
Bench: (Rehab)
Tore Left Shoulder Rotator
during August 15 Workout dropping weight waaay down for several weeks of Rehab
“Empty Bar” (20kg.) x 3 x 10 (Varing grip width)
66 x 8
88 x 5
99 x 5
110 x 5
115 x 5
Decline DB
22 x 10
27 x 10
32 x 10
Skull Crushers
12 x 15
17 x 12
22 x 10
Fly’s
12 x 12
17 x 10
22 x 10
Side Raises
7 x 15
12 x 12
17 x 10
Pressdowns
20 x 20
30 x 15
40 x 12
50 x 10
60 x 10
Calves
4 x 20
Cardio – Recumbent Bike
Friday Aug 7: 20 minutes at 5 → 1:30 Cooldown
Friday Aug 21 30 minutes at 5 → 1:30 Cooldown
Seated Incline Curls 5 x 20 10 x 15 15 x 10 (Rehab)
Hammer Curls 5 x 20 10 x 15 15 x 10 (Rehab)
** Since 2018 I have followed this Nutrition Plan and have had No Health Issues….not even been sick. No flu No Colds…No nuthin’
All Barbell weight is in kilos.
Workout weights are converted into “pounds” for the readers convenience.
Private Gym : York(Originals) Comp.Weights.
Rogue – York-Elite Barbells
“Old School”
Note: The “odd” Dumbell Weights are a result of custom welded DB Handles that add 2# to each DB…so for example 20# becomes “22” etc.