Al's three day's of legs and no more. - Page 2

**DarkFalcon** · 04-26-2007, 05:27 AM

Quote:

Originally Posted by Al Swearengen

Day two

Squats

3x10 @ 125

Leg Curls

3x10 @ 75

Everything is going well and felt good. Tomorrow I see the Doc about what the results of my arthro MRI are.

Good luck bro.

**DJSTARER** · 04-26-2007, 05:38 AM

but seriously, sickest routine ever.

i mean... all you do is squat. That's what I'd do if I could do it heavy all the time.

Al Swearengen · 04-27-2007, 06:48 PM

Day three

Squats

1x10 @ 150
1x10 @ 175
1x7 @ 195 5>

Good Morning's

3x10 @ 125

Cable crunches

3x10 @ 110

Great workout today, everything felt nice and my knees feel back to normal since doing away with leg curls all together.

Alls good with my shoulder, no tears.!!!
and from what the Doc said all should heal fine and he suggested a cortisone shot to help break the inflammation cycle and get my shoulder healed up. I'm going to let it rest for a while yet and let the cortisone do it's thing without me pushing it just because it doesn't hurt. Ease back into light RC exercises down the road and go from there.

He actually said my shoulder was in excellent shape, whatever that means. lol

**DarkFalcon** · 04-27-2007, 06:51 PM

Hey that's excellent news bro!

Just a matter of letting it rest and you'll be kicking ass in no time.

Al Swearengen · 04-27-2007, 07:12 PM

Quote:

Originally Posted by DarkFalcon

Hey that's excellent news bro!

Just a matter of letting it rest and you'll be kicking ass in no time.

Oh hell yeah!!!!! thx man.

**DJSTARER** · 04-27-2007, 09:01 PM

consider competing in a USAPL master division?

Curl Master · 04-28-2007, 03:07 PM

Quote:

Originally Posted by Al Swearengen

Day three

Squats

1x10 @ 150
1x10 @ 175
1x7 @ 195 5>

Good Morning's

3x10 @ 125

Cable crunches

3x10 @ 110

Great workout today, everything felt nice and my knees feel back to normal since doing away with leg curls all together.

Alls good with my shoulder, no tears.!!!
and from what the Doc said all should heal fine and he suggested a cortisone shot to help break the inflammation cycle and get my shoulder healed up. I'm going to let it rest for a while yet and let the cortisone do it's thing without me pushing it just because it doesn't hurt. Ease back into light RC exercises down the road and go from there.

He actually said my shoulder was in excellent shape, whatever that means. lol

Awesome news congrats. Good to see another improvement in your squats.

Al Swearengen · 04-28-2007, 06:48 PM

Quote:

Originally Posted by DJSTARER

consider competing in a USAPL master division?

No, never really gave it a thought.

Thx Curl

Al Swearengen · 04-30-2007, 07:46 PM

Day One

Squats

1x10 @ 150
1x10 @ 175
1x10 @ 195

Good Morning's

3x10 @ 125

Cable crunches

3x10 @ 110

Crappy workout today but thats because I didn't eat well at all today. I got through it but it felt a lot heavier than it was.

acbrits08 · 04-30-2007, 09:56 PM

Hey it happens Al. Still, pretty good-looking workout man!

**DJSTARER** · 05-01-2007, 01:39 AM

i'm taking a lesson from your routine. The current 5 week training cycle is incorperating full squating 2X weekly now. Something I never did in the past. Lots of volume.

Al Swearengen · 05-01-2007, 04:00 PM

Quote:

Originally Posted by DJSTARER

i'm taking a lesson from your routine. The current 5 week training cycle is incorperating full squating 2X weekly now. Something I never did in the past. Lots of volume.

That should bring your squat up nicely, one heavy and one medium day would work well and if you have doms from squatting 1x you should get less from 2x and I know that doesn't sound right but it is for most people.

I have a heavy, light and medium day. My day three is supposed to be a medium day and I should be cutting some of the volume off of it but have been getting by. I'm going to make that change this week.

Day three will be

1x10@ 155
1x10@ 155
1x7@ 200

Gives me a new pr but keeps the volume medium so I can go heavy on the following day one.

Al Swearengen · 05-02-2007, 07:04 PM

Day two

Squats

3x10 @ 125

Calf Raises

3x10 @ 255

Glad it was a light day because I wasn't really feeling to good today. Hopefully Friday I will feel better and be able to hit 200 on squats. One of my Dogs died yesterday so it's rough right now and that's why I'm not all here.

acbrits08 · 05-02-2007, 11:21 PM

I'm very sorry to hear that Al

Hope you make it through this ok

Al Swearengen · 05-04-2007, 07:34 PM

Quote:

Originally Posted by acbrits08

I'm very sorry to hear that Al

Hope you make it through this ok

Thanks ac, much appreciated.

Day three

Squats

2x10 @ 155
1x8 @ 200 5>

Good Morning's

3x10 @ 125

Cable crunches

3x10 @ 110

Workout was good and I hit 200 on squats, made me feel great. woot!

Curl Master · 05-05-2007, 01:18 PM

Quote:

Originally Posted by Al Swearengen

Day One

Squats

1x10 @ 150
1x10 @ 175
1x10 @ 195

Good Morning's

3x10 @ 125

Cable crunches

3x10 @ 110

Crappy workout today but thats because I didn't eat well at all today. I got through it but it felt a lot heavier than it was.

Good workout. Nice that you pushed through it. Having enough calories in the body for energy can impact a workout significantly. Without energy the body will be weaker and become drained faster.

04-26-2007, 05:38 AM	#32
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: Al's three day's of legs and no more. but seriously, sickest routine ever. i mean... all you do is squat. That's what I'd do if I could do it heavy all the time. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-27-2007, 06:48 PM	#33
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day three Squats 1x10 @ 150 1x10 @ 175 1x7 @ 195 5> Good Morning's 3x10 @ 125 Cable crunches 3x10 @ 110 Great workout today, everything felt nice and my knees feel back to normal since doing away with leg curls all together. Alls good with my shoulder, no tears.!!! and from what the Doc said all should heal fine and he suggested a cortisone shot to help break the inflammation cycle and get my shoulder healed up. I'm going to let it rest for a while yet and let the cortisone do it's thing without me pushing it just because it doesn't hurt. Ease back into light RC exercises down the road and go from there. He actually said my shoulder was in excellent shape, whatever that means. lol __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

04-27-2007, 06:51 PM	#34
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Re: Al's three day's of legs and no more. Hey that's excellent news bro! Just a matter of letting it rest and you'll be kicking ass in no time.

04-27-2007, 09:01 PM	#36
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: Al's three day's of legs and no more. consider competing in a USAPL master division? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-30-2007, 07:46 PM	#39
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day One Squats 1x10 @ 150 1x10 @ 175 1x10 @ 195 Good Morning's 3x10 @ 125 Cable crunches 3x10 @ 110 Crappy workout today but thats because I didn't eat well at all today. I got through it but it felt a lot heavier than it was. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

04-30-2007, 09:56 PM	#40
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 413 Recipes: 0 Rep Power: 72	Re: Al's three day's of legs and no more. Hey it happens Al. Still, pretty good-looking workout man! __________________ Division III Football - We do it for the scars and the stories, not the fame...

05-01-2007, 01:39 AM	#41
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: Al's three day's of legs and no more. i'm taking a lesson from your routine. The current 5 week training cycle is incorperating full squating 2X weekly now. Something I never did in the past. Lots of volume. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

05-02-2007, 07:04 PM	#43
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day two Squats 3x10 @ 125 Calf Raises 3x10 @ 255 Glad it was a light day because I wasn't really feeling to good today. Hopefully Friday I will feel better and be able to hit 200 on squats. One of my Dogs died yesterday so it's rough right now and that's why I'm not all here. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

05-02-2007, 11:21 PM	#44
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 413 Recipes: 0 Rep Power: 72	Re: Al's three day's of legs and no more. I'm very sorry to hear that Al Hope you make it through this ok __________________ Division III Football - We do it for the scars and the stories, not the fame...