Squat - Deadlift Day
Squat
Hatfield Bar (Bar wt. 66#)
Bar x 8
121 x 5
165 x 5
209 x 5
253 x 3
275 X 3
Adductor Machine –
140 x 10
150 x 10
160 x 10
170 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 3
283 x 3
330 x 1
380 x 1
Shrugs (Bar) → No Rotator Muscles on rt Reverse Replacement
154 x 8
176 x 8
198 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 12
27 x 10
“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
99 x 5
121 x 5
143 x 3
165 x 1
Down Set : 99 x 15 (One Breath)
Decline DB
27 x 10
32 x 10
37 x 10
Additional Accessories
Fly’s
17 x 10
22 x 10
** (Lite Wt.) Letting Lt. Shoulder Biceps tendon Recover
Triceps
Skull Crushers (DB)
17 x 20
22 x 15
27 x 10
Strict “Slow” Pushdowns
20 x 20
30 x 15
35 x 12
40 x 10
45 x 10
Calves
Standing Raises
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 (This is big…believe me!
Last entry June 1 – 2022
Age: 76yrs.
Weight 209
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