Most Recent W/o Bench Day May 17 2025 : Body Wt. 212
”Deadlift/Squat
Deadlift
Bar x 2
154 x 5
198 x 5
242 x 3
286 x 3
308 x 1
352 x 1
374 x 1****
Shrugs
154 x 8
198 x 8
220 x 8
242 x 5
Squat
132 x 5
176 x 5
220 x 5
264 x 5
308 x 5 ****
Adductor Machine
140 x 10
150 x 10
160 x 10
Abductor Machine
100 x 8
110 x 8
120 x 8
EZ Bar Curls
22 x 20
33 x 15
44 x 12
55 x 10
66 x 8
Hammer Curls
17 x 15
22 x 12
27 x 10
32 x 8
Standing Calves
4 x 20
+ single leg raises x 6 after each set (Rockers)
”Bench
Bench
(Rt.Shoulder Total Replacement x 2)
Bar x 2
88 x 8
110 x 5
132 x 3
148 x 3
165 x 3 x 3 sets
Decline DB
37 x 10
42 x 10
47 x 10
Fly’s
17 x 15
22 x 12
27 x 10
Calves
4 x 20
(w/rockers)
Seated DB
22 x 15
27 x 12
32 x 10
Side Raises
12 x 15
17 x 12
27 x 7 (Picked up wrong weight)
Pushdowns
20 x 20
30 x 15
40 x 12
50 x 10
60 x 10
70 x 10
Skull Crushers
17 x 15
22 x 12
27 x 10
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-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: 79
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 2° to above.
S/P Pulmonary Embolism and DVT 2016
S/P Heart attack with Stent placement 2018
Squamous Cell Carcinoma of the neck 2024/5
“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.