Last Workout (Raw) Entry Bench Day May 25 2024 : Body Wt. 214

Squat - Deadlift Day

Squat


Safety Bar Squat

66x 5

121 x 5

165x 5

209 x 5

253 x 5

Adductor

140 x 8

150 x 8

160 x 8

170 x 8

Abductor

100 x 5

110 x 5

120 x 5

Calves

Standing Calf Raises (Body-Weight)

4 x 20 + “Blood Pump” at end of each set

Deadlift


Bar x 2  

154 x 5 

198 x 5

242 x 3

286 x 3

308 x 1

330 x 1 ** Lite Day

Shrugs (Bar) No Rotator Muscles on rt as well as Reverse Replacement.

154 x 8

176 x 8

198 x 8

220 x 8

Biceps (Shoulder Injury)

EZ Bar Curls

22 x 20

33 x 15

44 x 12

55 x 10

Hammer Curls

17 x 15

22 x 12

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 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

(Right.Shoulder Total Replacement x 2)

Left Shoulder – Tendinosis-Joint Atrophy

Bench

88 x 5

110 x 5

132 x 3

154 x 1

176 x 1

203 x 1 ***

Incline  DB

32 x 8

37 x 8

42 x 8

Additional Accessories

Flat Bench Fly’s

17 x 15

22 x 12

27 x 10

Levers (T-Bar)

33 x 8

44 x 8

55 x 8

66 x 8

Calves

4 x 20  (Bodyweight)

 

 

Triceps

Pushdowns

20 x 20

30 x 15

40 x 12

50 x 10

60 x 10

Skull Crushers

17 x 15

22 x 12

27 x 10


 

courtney

If you look at the injury list on the right you will seeThe  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: 78

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

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