Squat - Deadlift Day
Squat
Hatfield Bar (Bar wt. 66#)
Bar x 8
121 x 5
165 x 5
209 x 5
253 x 5
Adductor Machine
100 x 10
120 x 10
140 x 10
160 x 10
Leg Extensions
150 x8
160 x8
170 x8
Calves
Standing Calf Raises (Body-Weight)
4 x 20
Deadlift
Bar
154 x 5
231 x 3
275 x 3
330 x 1
380 x 1
Rack Pulls (lower range)
385 x 4
429 x 3
473 x 1
Biceps
E-Z Bar
22 x 8
44 x 8
55 x 8
66 x 8
Hammer Curls
22 x 8
27 x 8
32 x 8
Preacher
12 x 20
17 x 25
“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)
66 x 5
99 x 5
121 x 5
143 x 3
165 x 1
187 x 1
Incline DB
32 x 10
37 x 10
42 x 10
Decline DB
32 x 10
42 x 10
47 x 10
Additional Accessories
Front Raise
7 x 10
(Tendonitis)
Side Raise
12 x 10
17 x 10
Fly’s
17 x 10
22 x 10
27 x 10
** (Lite Wt.) Letting Rt. Shoulder Biceps tendon Recover
Triceps
Slow Negative Strict Pushdowns
20 x 20
30 x 15
35 x 12
40 x 10
45 x 10
Skull Crushers (DB)
17 x 10
22 x 10
27 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 August 28 – 2021
Age: 75yrs.
Weight 202
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
