Squat - Deadlift Day

Squat


Machine Squat

132 x 5

176 x 5

220 x 5

264 x 5

Adductor Machine –

140 x 8

150 x 8                            

160 x 8         

Abductor Machine

100 x 8

110 x 8

120 x 8

Leg Extensions

150 x 8

160 x 8

170 x 8

Calves

Standing Calf Raises (Body-Weight)

4 x 20

Deadlift


Bar x 2  

154 x 5 

231 x 5

275 x 5

319 x 3

352 x 1

374 x 1 ∗

Shrugs (Bar)No Rotator Muscles on rt Reverse Replacement

198 x 8

220 x 5

242x 5

Biceps (Shoulder Injury)

E-Z Bar

22 x 20

33 x 15

44 x 12

55 x 10

Hammer Curls

17 x 10

22 x 10

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 20-# becomes “22“.

Bench Day

BENCH

(Rt.Shoulder Total Replacement x 2)

Left Shoulder – Tendinosis-Joint Atrophy

Bench

77 x 5

99 x 5

121 x 5

154 x 3

176 x 3

( Lite week )

Decline DB

37 x 10

42 x 10

52 x 10

Additional Accessories

Fly’s

17 x 15

22 x 12

22 x 10

T Bar Rows (Levers)

33 x 8

55 x 5

66 x 5

77 x 5

88 x 5

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 

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!

** Injuries are described to the right for the purpose of showing one can still workout with these.

Last entry Jan 29-2023

Age:77yrs.

Weight: 214

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