Al's three day's of legs and no more. - Page 4

Al Swearengen · 06-29-2007, 07:31 PM

Day Three

Back Squat

5 x 116
5 x 144
5 x 173
5 x 202
5 x 237

BB Flat Bench

5 x 94
5 x 117
5 x 140
5 x 165
5 x 195

Standing Military Press

5 x 50
5 x 60
5 x 70
5 x 80
5 x 95

CGBP

4x5 @ 155

Tri Press downs

3x10 @ 80

Tri Extensions

3x10 @ 110

Did pretty much my day three workout and it felt good and I'm betting after a week off I will feel a little sore tomorrow but other than that it felt good to be back at the iron.

Al Swearengen · 07-02-2007, 07:26 PM

Day One Week 7

Back Squat

5 x 116
5 x 144
5 x 173
5 x 202
5 x 237

BB Flat Bench

5 x 94
5 x 117
5 x 140
5 x 165
5 x 195

Standing Military Press

5 x 50
5 x 60
5 x 70
5 x 80
5 x 95

Chins

3x8

Incline DB curls

3x7 @ 35

Incline DB Hammer

3x6 @ 35

Felt drained and weak, probably from the week off and I'm hoping it's not my cut catching up with me. Going to see how it goes the rest of the week and if need be I may reset my weight's back a week or two.

Al Swearengen · 07-05-2007, 02:20 PM

Day Two Week Sleven

Back Squat's

5 x 118
5 x 148
5 x 178
5 x 178

Cable Rows

5 x 94
5 x 118
5 x 141
5 x 165
5 x 195 >5

Dead's

5 x 141
5 x 169
5 x 198
5 x 232 >6

BB Shrugs

4x5 @ 232 >6

Face Pulls

3x10 @ 105

Cable Crunches

3x10 @ 110

Did my workout earlier than usual yesterday and left for the day so I'm posting it today. My back and abs are very sore this morning from not doing this workout for 2 weeks. ugh!

One nice thing is that I can really feel what I hit on this workout which normally I cannot. Weight is down to 178 and the cut is going very well and slow which is what I wanted but, I'm unsure how much longer I can continue to move the weight up on the bar and down on the scale. Time will tell and I will make adjustments when needed because at the moment job one is getting down to 11 or 12% and I'm at about 16 to 17% now.

Al Swearengen · 07-06-2007, 07:08 PM

Day Three

Back Squat

5 x 120
5 x 150
5 x 180
5 x 210
3 x 243 >6
8 x 180

BB Flat Bench

5 x 96
5 x 120
5 x 145
5 x 170
3 x 200 >5
8 x 145

Cable Rows

5 x 100
5 x 118
5 x 140
5 x 165
3 x 195
8 x 140

CGBP

4x5 @ 155

Tri Press downs

3x10 @ 80

Tri Extensions

3x10 @ 115 >5

I've gone back to keeping MP's one day per week as it was beginning to bother my shoulder so better safe than sorry on that. Knees are a little inflamed and I'm guessing that is because of the time off and getting back into it, I will keep an eye for problems and adjust accordingly because the last thing I need is another injury. All in all it was a good workout.

Note for Curl Master, gone fishing tonight my friend.

Al Swearengen · 07-09-2007, 08:13 PM

Day One

Back Squat

5 x 110
5 x 137
5 x 165
5 x 192
5 x 220

BB Flat Bench

5 x 93
5 x 116
5 x 139
5 x 162
5 x 185

Cable Rows

5 x 93
5 x 116
5 x 139
5 x 162
5 x 185

Chins

3x8

Incline DB curls

3x7 @ 35

Incline DB Hammer

3x6 @ 35

Moved my weight back 4 weeks since my shoulder and knees have been bothering me more than I like and I don't need long term problems. I figured since I'm cutting anyway why push it. Also had to make some adjustments in my sleep hours in order to get up earlier and that has meant not enough sleep for the past week and I know that's killing me at the moment as well on strength so WTF just shoot me.

Al Swearengen · 07-11-2007, 07:48 PM

No workout today since my back is still sore from Mondays furniture move.

It is feeling better which is very good, but it isn't even close enough for heavy deads.

Al Swearengen · 07-13-2007, 07:49 PM

Day Three

Squat

3x5 x Bar just to help keep things moving.

Bench

5 x 91
5 x 114
5 x 137
5 x 160
5 x 190

Incline Machine Bench

4 Sets 5 reps at 220

CGBP

4x5 @ 155

Tri Press downs

3x10 @ 80

Tri Extensions

3x10 @ 115

No Squats or Rows today, my lower back is still wrecked and it is worrying me a bit because I didn't think it would hurt this much by today....

The next person that asks me to help them move heavy furniture is going to have to get an excuse.

**DarkFalcon** · 07-13-2007, 07:54 PM

Shit bro that's why I don't help anyone..lol."Sorry I can't help, I need to save energy for my workout later tonight."

Hope it's nothing serious Al.

Al Swearengen · 07-16-2007, 07:43 PM

Thx bro me too. It feels like 3 or 4 weeks worth at this point, at least that's what I'm hoping and no more.

I need to change my journal to "Al's three days of arms and no more". lol

Same here, no more of that bull shit for me.

Day One,Week Two of Temporary all Upper

Bench

5 x 91
5 x 114
5 x 137
5 x 160
5 x 190

Chins

1x9, 1x8 , 1x8 Soon to hit 3x9

Incline DB Curls

3x4 @ 40 >5

Incline Hammer Curls

3x4 @ 40

Felt good to add weight to the curl work. My back is still hurting fairly bad so I will be on this for probably 3 to 4 weeks. I messed around with a couple sets of light (45lb) upright rows and may add them to Wednesday's workout until my back heals.

Al Swearengen · 07-18-2007, 07:23 PM

Day two

Incline Press (leverage machine)

5 x 180
5 x 180
5 x 200
5 x 220
5 x 240

Upright BB Rows

5 x 30
5 x 40
5 x 50
5 x 60
5 x 70

That's about all I really got in me today with the pain I'm real hesitant to do any other lifting. Back is feeling a little better each day so that's good news.

**DarkFalcon** · 07-18-2007, 07:27 PM

Damn that sux about the back. I tweaked mine again the other day (old injury) and now I have to be careful as a mother cause I don't want to end up back at the pysio.

utkn2me · 07-19-2007, 02:11 PM

Hay bud

Didnt realize you had a journal.
Cool.

Al Swearengen · 07-20-2007, 07:23 PM

Quote:

Originally Posted by DarkFalcon

Damn that sux about the back. I tweaked mine again the other day (old injury) and now I have to be careful as a mother cause I don't want to end up back at the pysio.

Know that feeling well, have a history of three herniated disks myself.

Quote:

Originally Posted by utkn2me

Hay bud

Didnt realize you had a journal.
Cool.

Hey bro, good to sea at IM and thx for stopping by the journal. It's a little boring right now well with my upper, upper, upper split and all.

Day three, Week Two of Temporary all Upper

Bench

5 x 116
5 x 143
5 x 165
5 x 195

Chins

1x9, 1x8 , 1x8

CGBP

4X5 @ 155

Tricep Press downs

3x10 @ 70

Tricep cable extensions

3x10 @ 100

Decent lift today and no more can be expected from my back stabilizing these lifts, than I have gotten.

My back continues to feel better and I believe things will be back to normal in a few short weeks so I'm keeping my chin up (yes pun).

Al Swearengen · 07-23-2007, 06:32 PM

Day One, Week Three of Temporary all Upper

Bench

5 x 93
5 x 116
5 x 143
5 x 170
5 x 195

Chins

3x9

Incline DB Curls

1x5, 1x5 1x4 @ 40

Incline Hammer Curls

3x5 @ 40

Felt pretty good today considering the cortisone shot I got this morning. I had an appointment with my ortho Doc and we went over some stuff. He has concluded and I agree I will have to have what he called a clean out done (surgery) This type here Shoulder arthroscopy

I'm not going to be able to have it done until just before Christmas due to my heavy work load so I will be working out and just keeping it iced when needed. Back is continuing to recover each day and that's good news other than that I will probably keep my weight the same on my Bench until my back feels better as I don't want any more pressure on L3 and L5 than I have to.

Al Swearengen · 07-25-2007, 07:49 PM

Day two week three

Incline Press (Powertec leverage machine) 15 degrees

5 x 180
5 x 200
5 x 240
5 x 280
5 x 300

I was just enjoying the hell out of these.

Upright BB Rows

5 x 30
5 x 40
5 x 50
5 x 60
5 x 70

Today was cool, I had some strength to burn so I upped the weight on the inclines an blasted my chest nice.

06-29-2007, 07:31 PM	#91
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day Three Back Squat 5 x 116 5 x 144 5 x 173 5 x 202 5 x 237 BB Flat Bench 5 x 94 5 x 117 5 x 140 5 x 165 5 x 195 Standing Military Press 5 x 50 5 x 60 5 x 70 5 x 80 5 x 95 CGBP 4x5 @ 155 Tri Press downs 3x10 @ 80 Tri Extensions 3x10 @ 110 Did pretty much my day three workout and it felt good and I'm betting after a week off I will feel a little sore tomorrow but other than that it felt good to be back at the iron. __________________ __________________________ _____________________________ 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!!

07-02-2007, 07:26 PM	#92
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day One Week 7 Back Squat 5 x 116 5 x 144 5 x 173 5 x 202 5 x 237 BB Flat Bench 5 x 94 5 x 117 5 x 140 5 x 165 5 x 195 Standing Military Press 5 x 50 5 x 60 5 x 70 5 x 80 5 x 95 Chins 3x8 Incline DB curls 3x7 @ 35 Incline DB Hammer 3x6 @ 35 Felt drained and weak, probably from the week off and I'm hoping it's not my cut catching up with me. Going to see how it goes the rest of the week and if need be I may reset my weight's back a week or two. __________________ __________________________ _____________________________ 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!!

07-05-2007, 02:20 PM	#93
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day Two Week Sleven Back Squat's 5 x 118 5 x 148 5 x 178 5 x 178 Cable Rows 5 x 94 5 x 118 5 x 141 5 x 165 5 x 195 >5 Dead's 5 x 141 5 x 169 5 x 198 5 x 232 >6 BB Shrugs 4x5 @ 232 >6 Face Pulls 3x10 @ 105 Cable Crunches 3x10 @ 110 Did my workout earlier than usual yesterday and left for the day so I'm posting it today. My back and abs are very sore this morning from not doing this workout for 2 weeks. ugh! One nice thing is that I can really feel what I hit on this workout which normally I cannot. Weight is down to 178 and the cut is going very well and slow which is what I wanted but, I'm unsure how much longer I can continue to move the weight up on the bar and down on the scale. Time will tell and I will make adjustments when needed because at the moment job one is getting down to 11 or 12% and I'm at about 16 to 17% now. __________________ __________________________ _____________________________ 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!!

07-06-2007, 07:08 PM	#94
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day Three Back Squat 5 x 120 5 x 150 5 x 180 5 x 210 3 x 243 >6 8 x 180 BB Flat Bench 5 x 96 5 x 120 5 x 145 5 x 170 3 x 200 >5 8 x 145 Cable Rows 5 x 100 5 x 118 5 x 140 5 x 165 3 x 195 8 x 140 CGBP 4x5 @ 155 Tri Press downs 3x10 @ 80 Tri Extensions 3x10 @ 115 >5 I've gone back to keeping MP's one day per week as it was beginning to bother my shoulder so better safe than sorry on that. Knees are a little inflamed and I'm guessing that is because of the time off and getting back into it, I will keep an eye for problems and adjust accordingly because the last thing I need is another injury. All in all it was a good workout. Note for Curl Master, gone fishing tonight my friend. __________________ __________________________ _____________________________ 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!!

07-09-2007, 08:13 PM	#95
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day One Back Squat 5 x 110 5 x 137 5 x 165 5 x 192 5 x 220 BB Flat Bench 5 x 93 5 x 116 5 x 139 5 x 162 5 x 185 Cable Rows 5 x 93 5 x 116 5 x 139 5 x 162 5 x 185 Chins 3x8 Incline DB curls 3x7 @ 35 Incline DB Hammer 3x6 @ 35 Moved my weight back 4 weeks since my shoulder and knees have been bothering me more than I like and I don't need long term problems. I figured since I'm cutting anyway why push it. Also had to make some adjustments in my sleep hours in order to get up earlier and that has meant not enough sleep for the past week and I know that's killing me at the moment as well on strength so WTF just shoot me. __________________ __________________________ _____________________________ 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!!

07-11-2007, 07:48 PM	#96
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. No workout today since my back is still sore from Mondays furniture move. It is feeling better which is very good, but it isn't even close enough for heavy deads. __________________ __________________________ _____________________________ 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!!

07-13-2007, 07:49 PM	#97
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day Three Squat 3x5 x Bar just to help keep things moving. Bench 5 x 91 5 x 114 5 x 137 5 x 160 5 x 190 Incline Machine Bench 4 Sets 5 reps at 220 CGBP 4x5 @ 155 Tri Press downs 3x10 @ 80 Tri Extensions 3x10 @ 115 No Squats or Rows today, my lower back is still wrecked and it is worrying me a bit because I didn't think it would hurt this much by today.... The next person that asks me to help them move heavy furniture is going to have to get an excuse. __________________ __________________________ _____________________________ 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!!

07-13-2007, 07:54 PM	#98
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: Al's three day's of legs and no more. Shit bro that's why I don't help anyone..lol."Sorry I can't help, I need to save energy for my workout later tonight." Hope it's nothing serious Al.

07-16-2007, 07:43 PM	#99
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Thx bro me too. It feels like 3 or 4 weeks worth at this point, at least that's what I'm hoping and no more. I need to change my journal to "Al's three days of arms and no more". lol Same here, no more of that bull shit for me. Day One,Week Two of Temporary all Upper Bench 5 x 91 5 x 114 5 x 137 5 x 160 5 x 190 Chins 1x9, 1x8 , 1x8 Soon to hit 3x9 Incline DB Curls 3x4 @ 40 >5 Incline Hammer Curls 3x4 @ 40 Felt good to add weight to the curl work. My back is still hurting fairly bad so I will be on this for probably 3 to 4 weeks. I messed around with a couple sets of light (45lb) upright rows and may add them to Wednesday's workout until my back heals. __________________ __________________________ _____________________________ 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!!

07-18-2007, 07:23 PM	#100
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day two Incline Press (leverage machine) 5 x 180 5 x 180 5 x 200 5 x 220 5 x 240 Upright BB Rows 5 x 30 5 x 40 5 x 50 5 x 60 5 x 70 That's about all I really got in me today with the pain I'm real hesitant to do any other lifting. Back is feeling a little better each day so that's good news. __________________ __________________________ _____________________________ 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!!

07-18-2007, 07:27 PM	#101
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: Al's three day's of legs and no more. Damn that sux about the back. I tweaked mine again the other day (old injury) and now I have to be careful as a mother cause I don't want to end up back at the pysio.

07-19-2007, 02:11 PM	#102
utkn2me Pro Stature Join Date: Sep 2005 Posts: 105 Recipes: 0 Rep Power: 42	Re: Al's three day's of legs and no more. Hay bud Didnt realize you had a journal. Cool.

07-23-2007, 06:32 PM	#104
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day One, Week Three of Temporary all Upper Bench 5 x 93 5 x 116 5 x 143 5 x 170 5 x 195 Chins 3x9 Incline DB Curls 1x5, 1x5 1x4 @ 40 Incline Hammer Curls 3x5 @ 40 Felt pretty good today considering the cortisone shot I got this morning. I had an appointment with my ortho Doc and we went over some stuff. He has concluded and I agree I will have to have what he called a clean out done (surgery) This type here Shoulder arthroscopy I'm not going to be able to have it done until just before Christmas due to my heavy work load so I will be working out and just keeping it iced when needed. Back is continuing to recover each day and that's good news other than that I will probably keep my weight the same on my Bench until my back feels better as I don't want any more pressure on L3 and L5 than I have to. __________________ __________________________ _____________________________ 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!!

07-25-2007, 07:49 PM	#105
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day two week three Incline Press (Powertec leverage machine) 15 degrees 5 x 180 5 x 200 5 x 240 5 x 280 5 x 300 I was just enjoying the hell out of these. Upright BB Rows 5 x 30 5 x 40 5 x 50 5 x 60 5 x 70 Today was cool, I had some strength to burn so I upped the weight on the inclines an blasted my chest nice. __________________ __________________________ _____________________________ 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!!

07-27-2007, 07:44 PM	#106
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136