Squat - Deadlift Day

Squat


Machine Squat

132 x 5

176 x 5

220 x 5

264 x 5

Adductor Machine –

140 x 10

150 x 10                             

160 x 10                         

Abductor Machine

100 x 10

110 x 10

120 x 10

Leg Extensions

150 x 8

160 x 8

170 x 8

Calves

Standing Calf Raises (Body-Weight)

4 x 20

Deadlift


Bar x 2                   

154 x 5 

198 x 5

242 x 5

286 x 3

330 x 3

352  x 1

374 x 1

Shrugs (Bar)No Rotator Muscles on rt Reverse Replacement

154 x 10

176 x 10

198 x 10

220 x 8

Biceps (Shoulder Injury)

E-Z Bar

22 x 20

33 x 15

44 x 12

55 x 10

Hammer Curls

17 x 15

22 x 10

27 x 10

Squat racks

“Old School”

Note: The “odd” Dumbell Weights are a result of custom welded DB Handles that add 2# to each DB…so 20-# becomes “22“.

Bench Day

BENCH

(Rt.Shoulder Total Replacement x 2)

Left Shoulder Recovery – Tendinosis-Joint Atrophy

Flat Bench

Bar x 2

66 x 5

88 x 5

110 x 5

132 x 3

154 x 3

165 x 2

181 x 1

Decline DB

32 x 10

37 x 10

42 x 10

Additional Accessories

Fly’s

17 x 15

22 x 12

22 x 10

** (Lite Wt.) Letting Lt. Shoulder Biceps tendon Recover

Levers (T-Bar-chest supported Row)

22 x 10

44 x 10

66 x 10

77 x 8

Wrist Wrollers

22 x 20 x 3

 

Triceps

Strict “Slow” Pushdowns

20 x 20

30 x 15

35 x 12

40 x 10

45 x 10

50 x 10

Skull Crushers

17 x 15

22 x 12

27 x 10

 

Calves 

Standing Raises

4 x 20

Courtneys Bicep at 72

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 (This is big…believe me!

Last entry Sept 10 – 2022

Age: 76yrs.

Weight 207

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 Paresthesia

S/P Pulmonary Embolism and DVT 2016

S/P Heart attack with Stent placement 2018