Most Recent W/o: Bench Day Feb 15-2025 : Body Wt. 214
Deadlift Day
Deadlift
Deadlift – “3’s”
Bar x 2
154 x 5
198 x 5
242 x 3
264 x 3
286 X 3
308 x 1
Shrugs
154 x 8
198 x 8
220 x 8
242 x 8
Levers (T-Bar Rows)
55 x 8
66 x8
77 x 8
88 x 8
Standing Calves
4 x 20 Body weight
Adductor
140 x10
150 x 10
160 x10
Abductor
100 x 8
110 x 8
120 x 8
EZ Bar Curls
22 x 20
33 x 15
44 x 12
55 x 10
66 x 10
Hammer Curls
17 x 15
22 x 12
27 x 10
Pull downs (Underhand)
50 X 8
60 x 8
70 x 8
80 x 8
“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.
All Barbell weight is in kilos.
Workout weights are converted into “pounds” for the readers convenience.
Bench Day
Bench
(Rt.Shoulder Total Replacement x 2)
Bench: Doing 9 sets of 3
(close-medium-wide grips)
Kabuki Kadillac Bar
45 x 20 (Bar wt.)
67 x 8
89 x 5
111 x 3 x 9 sets “speed”
** 12 min (3 lifters)
Decline DB
37 x 10
42 x 10
47 x 10
Flat Bench Fly’s
17 x 15
22 x 12
27 x 10
Seated DB
22 x 10
27 x 10
32 x 10
Side Raises
12 x 15
17 x 12
22 x 10
Pushdowns
20 x 20
30 x 15
40 x 10
50 x 10
60 x 10
70 x 10
Skull Crushers
17 x 15
22 X 12
27 x 10
Calves
4 x 20
Leg Day
Legs
Squat (Hatfield bar)
66 x 5
121 x 5
165 x 5
209 x 5
253 X 5
Step Ups
2 sets of 20 each leg
Leg Extensions
140 x 10
160 x 8
170 x 8
180 x 8
1 Leg Extensions
40 x 10
50 x 10
60 x 10
70 x 10
Leg Curls
70 x 8
80 x 8
1 Leg Curls
30 x 8
40 x 8
50 x 8
Calves
(Body weight)
4 x 20
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. I no longer have ANY Rotator Cuff Muscles on my Right Arm-1st replacement used wrong hardware that destroyed all 4 Rotators. This is big…believe me!
** Injuries are described to the right for the purpose of showing one can still workout with these.
** Since 2018 I have followed this Nutrition Plan and have had No Health Issues….not even been sick. No flu No Colds…No nuthin’
Age: 79
S/P 2 Shoulder replacements (1st one failed-2013) → Reverse procedure 2017
Both Medial Menisci (Knee) are absent: (deadlifting)
L5/S1 disc degeneration (s/p Herniation)
L5/L4 disc degeneration (s/p Herniation)
L2/L1 Disc degeneration (s/p Herniation)
Radiculopathy
Mild Scoliosis
Spondylosis/Spondylolisthesis
Facet Arthropathy/Facet syndrome
C-spine w/diffuse heavy calcification and bridging
Spinal Stenosis
Rt. Hamstring Tear
Bilateral Lower Extremity Paraesthesias
S/P Pulmonary Embolism and DVT 2016
S/P Heart attack with Stent placement 2018
