Last Workout (Raw) Entry: Bench Day July 13 2024 : Body Wt. 212
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
“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
77 x 8
99 x 5
121 x 5
132 x 5
154 x 3
176 x 2 ***
132 x 15 Down Set ***
Incline DB
32 x 8
37 x 8
42 x 8
Additional Accessories
Flat Bench Fly’s
22 x 15
22 x 12
27 x 10
Levers (T-Bar)
33 x 8
44 x 8
55 x 8
Make up work:↓
Abduction
140 x 10
150 x 10
160 x 10
Adduction
100 x 8
110 x 8
120 x 8
Triceps
Pushdowns
20 x 20
30 x 15
40 x 12
50 x 10
Make up work:
Machine Squat
132 x 5
176 x 5
220 x 5
Calves
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