Al's three day's of legs and no more. - Page 5

XiLe Ultra · 08-20-2007, 07:44 PM

Quote:

Originally Posted by Al Swearengen

thx dude, if I can just quit getting hurt doing stupid shit I may get somewhere.

day one modified

Flat bench

1x5 @ 165
1x5 @ 185
1x4 @ 210

Trap deads

3x5 @ 185

Forearm still hurts a bit so I thought I would do just a couple lifts until things feel 100% . I figured just getting back in the gym with a few lifts was better than nothing.

I thought this was 3 days of legs and nothing more!! Good benching though.

Al Swearengen · 08-22-2007, 09:15 PM

Quote:

Originally Posted by XiLe Ultra

I thought this was 3 days of legs and nothing more!! Good benching though.

Yeah it started out that way since I was in and out of injury's and rehab with my shoulder but have since been able to continue with upper work. I was diagnosed with two bone spurs in my right shoulder and will have surgery this December for it.

Doc said I should be ok to lift until then if I can handle the pain.

Day two

BB back Squats

1x5 @ 100
1x5 @ 125
1x5 @ 145
1x5 @ 165
1x5 @ 185

Military Presses

1x5 @ 60
1x5 @ 70
1x5 @ 80
1x5 @ 90
1x5 @ 100

Trap bar shrugs

3x10 @ 185

Face Pulls

3x10 @ 90

Moved things around a little and I will be removing the incline work on this day since my shoulders are now getting hammered with the Trap dead work. Workout felt good, a little bit of pain in my forearm but not to bad.

**haiz69** · 08-22-2007, 10:59 PM

Nice lifting. Sorry to hear about your shoulder. Good luck with the surgery.

Al Swearengen · 08-27-2007, 08:41 PM

Quote:

Originally Posted by haiz69

Nice lifting. Sorry to hear about your shoulder. Good luck with the surgery.

Thanks man.

Day one

Flat bench

1x5 @ 125
1x5 @ 145
1x5 @ 165
1x5 @ 185
1x3 @ 210

Trap deads

3x5 @ 165
1x5 @ 185
1x5 @ 205

Cable Rows

3x5 @ 140
1x5 @ 160
1x5 @ 170

Chins

3x9

incline DB curls

3x7 @ 35

incline DB hammer

3x7 @ 35

strength was very poor today so some lifts have reflected that, my diet this past weekend was not good and coming back from several injury's has taken it toll. I may step back a couple weeks on flat bench until I feel better.

**haiz69** · 08-27-2007, 10:37 PM

You might think its a poor strength day, but those numbers look pretty darn good. Especially considering your injury.

Al Swearengen · 08-29-2007, 09:14 PM

Quote:

Originally Posted by haiz69

You might think its a poor strength day, but those numbers look pretty darn good. Especially considering your injury.

thanks man, appreciate it. finally getting back to as close to injury free as I can be for now.

Day Two

Military Press

1x5 @ 55
1x5 @ 65
1x5 @ 75
1x5 @ 85
1x5 @ 95

Good Mornings

5x5 @ 95

Shrugs

3x10 @ 185

Face Pulls

3x10 @ 90

Changed things up a bit since my knees are acting up. took squats out of this day since I'm already getting hammered from Trap Deads. added some GM's for lower back work since my lower back is feeling almost 100% these days.

**bigDman** · 08-29-2007, 09:24 PM

nice lifting good to see you are feeling better

DarkFalcon · 08-30-2007, 07:42 AM

What's the expected recovery time on the spur op bro?

Al Swearengen · 08-31-2007, 06:16 PM

Quote:

Originally Posted by bigDman

nice lifting good to see you are feeling better

thx bud

Quote:

Originally Posted by DarkFalcon

What's the expected recovery time on the spur op bro?

1 week back to work (figures) and 4 to 6 weeks for lifting heavy.

Day Three

Trap deads

1x5 @ 120
1x5 @ 140
1x5 @ 160
1x5 @ 180
1x3 @ 205
1x8 @ 160

Flat BB Bench

1x5 @ 110
1x5 @ 130
1x5 @ 150
1x5 @ 170
1x3 @ 190
1x8 @ 150

Cable Rows

1x5 @ 110
1x5 @ 130
1x5 @ 150
1x5 @ 170
1x3 @ 190
1x8 @ 150

Dips

3x6 @ BW

Tricep cable extensions

3x10 @ 90

Had a good workout today, knees are a little sore but everything else feels good. I may see how things go with the 5x5 rep work and if my knees and shoulder begin to act up too much, I will switch this routine to a 3x10 and give it a run that way.

**bigDman** · 08-31-2007, 07:49 PM

nice pulling

DarkFalcon · 09-01-2007, 02:25 AM

Quote:

Originally Posted by Al Swearengen

thx bud

1 week back to work (figures) and 4 to 6 weeks for lifting heavy.

Day Three

Trap deads

1x5 @ 120
1x5 @ 140
1x5 @ 160
1x5 @ 180
1x3 @ 205
1x8 @ 160

Flat BB Bench

1x5 @ 110
1x5 @ 130
1x5 @ 150
1x5 @ 170
1x3 @ 190
1x8 @ 150

Cable Rows

1x5 @ 110
1x5 @ 130
1x5 @ 150
1x5 @ 170
1x3 @ 190
1x8 @ 150

Dips

3x6 @ BW

Tricep cable extensions

3x10 @ 90

Had a good workout today, knees are a little sore but everything else feels good. I may see how things go with the 5x5 rep work and if my knees and shoulder begin to act up too much, I will switch this routine to a 3x10 and give it a run that way.

That's not too bad, I guess it's all legs again for 6 weeks.

Al Swearengen · 09-04-2007, 08:39 PM

Quote:

Originally Posted by bigDman

nice pulling

thx

Quote:

Originally Posted by DarkFalcon

That's not too bad, I guess it's all legs again for 6 weeks.

lmao yeah I never thought about it but the journal will be back to it's name sake for a while after surgery. :lol3:

Day One

Trap deads/ 3 inch platform

1x5 @ 120
1x5 @ 140
1x5 @ 160
1x5 @ 180
1x5 @ 205

Did these from a three inch platform today and it seriously felt like I added 20 lbs to the bar.

Flat BB Bench

1x5 @ 110
1x5 @ 130
1x5 @ 150
1x5 @ 170
1x5 @ 190

Cable Rows

1x5 @ 110
1x5 @ 130
1x5 @ 150
1x5 @ 170
1x5 @ 190

Chins

3x9 @ BW

Incline DB curls

3x8 @ 35

Incline Hammer curls

3x7 @ 35

missed this workout yesterday due to taking my boy hunting all day. we had a lot of fun and getting any chance to take him out is what my life is about. it will be interesting to see how working out back to back days will be, but I don't foresee a problem.

as I mentioned I did my trap deads from a 3 inch platform and it has increased the rom to that of a just below parallel squat. it felt great but man it was hard moving the same weight I did last friday with the increased rom.

Al Swearengen · 09-05-2007, 09:12 PM

Military Press

1x5 @ 50
1x5 @ 60
1x5 @ 70
1x5 @ 80
1x5 @ 90

Bent leg Dead Lift

1x5 @ 130
1x5 @ 150
1x5 @ 170
1x5 @ 190

Trap Bar Shrugs

3x10 @ 205

Face Pulls

3x10 @ 90

Had a great workout today! everything felt strong and doing the traditional deads back to back with trap deads was no problem this one time. I have reset my MP weight by 2 weeks (10 lbs) in hopes to get past 110 soon.

**haiz69** · 09-05-2007, 11:05 PM

Solid Lifting Al. I like the idea of resetting your MP. You should cruise past 110!

Al Swearengen · 09-08-2007, 09:54 PM

Thx haiz

Workout for yesterday 9/7

Day Three

Trap deads

1x5 @ 125
1x5 @ 150
1x5 @ 170
1x5 @ 190
1x3 @ 210 >5
1x8 @ 170

Flat BB Bench

1x5 @ 115
1x5 @ 135
1x5 @ 155
1x5 @ 175
1x3 @ 195 >5
1x8 @ 155

Cable Rows

1x5 @ 115
1x5 @ 135
1x5 @ 155
1x5 @ 175
1x3 @ 195 >5
1x8 @ 155

Dips

3x7 @ BW >1

Tricep cable extensions

3x10 @ 110 >20

Had a good workout, didn't have much time to post yesterday since I worked on my car for 4 hours after work so I posted it today. Bench is still feeling heavy but everything else is going smooth.

08-22-2007, 10:59 PM	#123
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Al's three day's of legs and no more. Nice lifting. Sorry to hear about your shoulder. Good luck with the surgery. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

08-27-2007, 10:37 PM	#125
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Al's three day's of legs and no more. You might think its a poor strength day, but those numbers look pretty darn good. Especially considering your injury. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

08-30-2007, 07:42 AM	#128
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. What's the expected recovery time on the spur op bro?

09-05-2007, 09:12 PM	#133
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 488 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Military Press 1x5 @ 50 1x5 @ 60 1x5 @ 70 1x5 @ 80 1x5 @ 90 Bent leg Dead Lift 1x5 @ 130 1x5 @ 150 1x5 @ 170 1x5 @ 190 Trap Bar Shrugs 3x10 @ 205 Face Pulls 3x10 @ 90 Had a great workout today! everything felt strong and doing the traditional deads back to back with trap deads was no problem this one time. I have reset my MP weight by 2 weeks (10 lbs) in hopes to get past 110 soon. __________________ __________________________ _____________________________ 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!!

09-05-2007, 11:05 PM	#134
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Al's three day's of legs and no more. Solid Lifting Al. I like the idea of resetting your MP. You should cruise past 110! __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

09-08-2007, 09:54 PM	#135
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 488 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Thx haiz Workout for yesterday 9/7 Day Three Trap deads 1x5 @ 125 1x5 @ 150 1x5 @ 170 1x5 @ 190 1x3 @ 210 >5 1x8 @ 170 Flat BB Bench 1x5 @ 115 1x5 @ 135 1x5 @ 155 1x5 @ 175 1x3 @ 195 >5 1x8 @ 155 Cable Rows 1x5 @ 115 1x5 @ 135 1x5 @ 155 1x5 @ 175 1x3 @ 195 >5 1x8 @ 155 Dips 3x7 @ BW >1 Tricep cable extensions 3x10 @ 110 >20 Had a good workout, didn't have much time to post yesterday since I worked on my car for 4 hours after work so I posted it today. Bench is still feeling heavy but everything else is going smooth. __________________ __________________________ _____________________________ 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!!

09-10-2007, 08:37 PM	#136