Last Workout Deadlift Day Aug 26 2026~~ Started Shoulder Rehab 8/21~Body wt = 211
Deadlift
Rehabing Left Shoulder….soooo
Bar x 2
154 x 5
198 x 5
242 x 3
286 x 3
308 x 1
Leg press
220 x 10
264 x 10
308 x 10
352 x 10
374 x 10
Levers (T-Bar)
55 x 8
66 x 8
77 x 5
EZ Bar Curls
22 x 20
33 x 15
44 x 12
55 x 10
Hammer Curls
17 x 15
22 x 12
22 x 10
Calves
4 x 20
Bench: (Rehab)
Tore Left Shoulder Rotator
during August 15 Workout
“Empty Bar” (20kg.)
Bar x 2 x 10 “1/3 of the way down’
Bar x 10 “1/2 of the way down”
Bar x 10 “3/4 of the way down”
Bar x 10 “All the way down”
Decline DB
7 x 15
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
Skull Crushers (DB)
12 x 15
17 x 15
22 x 15
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)-Rogue-Barbells and Bars
“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.