Last Workout (Raw) Entry: Bench Day Sept 14 2024 : Body Wt. 209
Deadlift Day
Deadlift
Deadlift
Bar x 2
132 x 8
198 x 5
220 x 5
264 x 5
Down set
220 x 20
Shrugs
154 x 8
176 x 8
198 x 5
220 x 5
Pull Downs
“Super light for shoulder rehab”
40 x 8 Narrow
20 x 10 Wide
20 x 10
Levers (T-Bar)
33 x 8
44 x 8
55 x 8
66 x 8
Curls
EZ Bar
22 x 20
33 x 15
44 x 12
55 x 10
66 x 10
SIngle Arm Incline Hammer
17 x 8
22 x 8
22 x 8
Seated Incline Curls
17 x 8
22 x 6 (Arms trashed here!)
17 x 8
Standing Calf Raises (Body-Weight)
4 x 20 + “Blood Pump” at end of each set
“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
(Rt.Shoulder Total Replacement x 2)
Lt Shoulder Tendinosis & Joint Atrophy
Bench
66 x 8
99 x 8
121 x 5
132 x 3
143 x 3 x 2 sets
**220 x 18 seconds (Static Hold)
Incline DB
27 x 10
32 x 10
37 x 10
Accessory
Flat Bench Fly’s
17 x 15
22 x 12
27 x 10
Seated DB
12 x 10
17 x 10
22 x 10
Side Raises
7 x 10
12 x10
17 x 10
Triceps
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
4 x 20
Leg Day
Machine Squat
132 x 8
176 x 8
220 x 8
264 x 8
1 Leg Squat
4 sets of 8 Each Leg
Leg Extensions
140 x 8
160 x 8
170 x 8
1 Leg Extensions
50 x 10
60 x 10
Leg Curls
70 x 8
80 x 5
1 Leg Curls
0 x 10
40 x 5
Curls
Run the Rack
Calves
(Body weight)
4 x 20
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
