Al's three day's of legs and no more. - Page 7

Al Swearengen · 11-19-2007, 07:27 PM

Quote:

Originally Posted by trojannation

Great job on the PR's bro!

thx brutha

Day One

Trap deads

5 x 195
5 x 215
5 x 240

Flat BB Bench

5 x 180
5 x 200
5 x 220

5 x 175

Cable Rows

5 x 180
5 x 200
5 x 220

Incline DB Curls

3x5 @ 40

Incline Hammer curls

3x5 @ 40

dropped some volume from what i did last week simply because i feel wrecked really bad today in the gym. i'm real certain it is from too much volume at the higher intensity and i'm paying for it. will finish out the week at the normal 5x5 pyramid and start next week at the 3x10 scheme. i can't believe how absolutely fried i am.

Al Swearengen · 11-20-2007, 08:13 PM

been thinking about doing a 4 day upper lower for the remainder of my year so i may do that starting Monday. it will be your average lift scheme but with my knees in limbo the lower days may be interesting and could be light on lifts.

something like this is what i have in mind.

Monday Upper

BB bench 3x8-10
Military Press 3x8-10
Dips 3x8-10
DB Rows 3x8-10
BB Curl 3x8-10

Tuesday Lower

Squat 3x8-10
Good Mornings 3x8-10
Calf Raises 3x15

Thursday Upper

BB Bench 3x8-10
Cable Rows 3x8-10
Chins 3x8-10
Incline Hammer Curls 3x8-10
Tricep Press Downs 3x8-10

Friday Lower

Trap Deads 3x8-10
Lunges 3x8-10
Calf Raises 3x15
Cable Crunches 3x8-10

the squats and lunges i'm going to try and see how my knees hold up and hope for the best.

Al Swearengen · 11-21-2007, 10:51 PM

took the day off of lifting and may take friday off as well, need a break.

Al Swearengen · 11-27-2007, 02:25 PM

have a really bad cold so this weeks a no go.

Al Swearengen · 12-12-2007, 02:00 PM

not good at the moment, had a bout with a nasty cold about 2 weeks ago (above post). got back to some light lifting afterwards, but now i got it again. Figure i'm done until after shoulder rehab, because i have to get rid of this chest congestion or no surgery.

i'll probably get the journal going again sometime in Jan. or Feb

Al Swearengen · 12-21-2007, 11:46 AM

had surgery yesterday morning and it went well. the only bad thing was they did find a tear that they couldn't see with the MRI. he fixed it and did the decompression as well. they gave me what is called a pain pump, which injects pain medicine right into the joint so you don't feel the side effects of these medicines, really nice!

recovery and rehab could be longer than i expected but at least it's fixed properly now.

Al Swearengen · 01-05-2008, 08:37 PM

DB Lunges

3x6 @ 40lb

DB Calf raises

3x10 @ 40lb

Cable Crunches

3x10 @ 60lbs

Elliptical

15 min @ #10 40 mph

DB curls (left arm only)

3x10 @ 35lbs

feels good to be doing something and i really enjoyed being in the gym at least. it will be a long road rehabbing my shoulder but hell i'm game.

Al Swearengen · 01-08-2008, 07:42 PM

DB Lunges

3x8 @ 40lb up 2 reps

One arm incline press (leverage machine)

3x10 @ 90lb

Cable Crunches

3x10 @ 85lbs up 25lbs

DB Shoulder Press (left arm only)

3x8 @ 45

DB Shrugs (left arm only)

3x10 @ 90

Started doing some isolated upper work just to keep things flowing. I always had a right side size & strength dominance so this should help alleviate that and help keep my sanity through this rehab of my shoulder.

Al Swearengen · 01-26-2008, 01:51 PM

putting together a workout that im hoping to be able to complete and workout three days a week. i'm unsure how it will go and how i will tolerate the pain, but i'm going to give it a try. of course there will be zero work with my right arm or shoulder with the exception of grip work for my right hand.

Day One
DB Step Ups 3x8
Leverage Incline Press 3x8
DB Incline Curls 3x8
Cable Crunches 3x10

Day Two
Cable Row 3x8
DB Press 3x8
Shrugs 3x10
Calf Raises 3x10

Day Three
DB Step Ups 3x8
Leverage Incline Press 3x8
Tricep Press Downs 3x8
Cable Crunches 3x10
Face Pulls 3x10

This will be mainly to just stay in decent shape until i can do more. I may be able to add safety squats and good mornings in a couple weeks using my safety squat bar. i will also keep my progress on the rehab of my right shoulder in here. in all probability i will not be able to do serious weight lifting with my shoulder until May or June which sucks, but is still better than never.

will be doing RC work as well as time on the elliptical with these workouts.

Al Swearengen · 01-26-2008, 01:51 PM

Day One

DB Split Squats

3x8 @ 20lb

Leverage Incline Press

3x10 @ 90lb

DB Incline Curls

3x8 @ 35lb

Cable Crunches

3x14 @ 85lb

RC Work

30 degree lateral raises 10lb 3x15

Good workout today and the layout seems to be acceptable to my shoulder and fitness level as of now. the only problem was DB incline press, i thought it would be ok but it was to much stress working the DB in place. i will do leverage inclines instead.

Al Swearengen · 01-26-2008, 01:52 PM

Day Two

One Arm Cable Row

3x8 @ 85lb

DB Press

3x7 @ 50lb

Shrugs

3x15 @ 70lb

Calf Raises

3x10 @ 40lb

PT was hell today as i figured it would be, but it's helping get my ROM back very well so it's worth it. workout was decent even with the nasty DOMs i have after Mondays workout and PT.

Al Swearengen · 01-26-2008, 01:56 PM

Day Three

Step Up's 18"

3x8 @ 35lb

Leverage Incline Press

3x8 @ 100 up 10lbs

Tricep Press Downs

3x8 @ 45

Cable Crunches

3x14 @ 85lb

Face Pulls

3x10 @ 45lb

step ups are working out nice.

Al Swearengen · 01-26-2008, 01:57 PM

Day Two

One Arm Cable Row

3x8 @ 95lb up 10 lbs

DB Press

3x6 @ 50lb

Shrugs

3x15 @ 70lb

Calf Raises

3x10 @ 40lb

Concentration Curl's Right arm!!

my PT guy said as long as it's supported and doesn't hurt i can do curls.

3x10 @ 15lbs

upped my row weight and i think it's solid now as far as where it felt last time i did them, the only problem is the pulley not liking it when i pull off center with one hand. i missed Mondays workout because i was very sick with a 24 hour flu bug, it was painful and i didn't leave bed for more than 2 hours all day and night.

i can lift my arm enough to touch my forehead for now, that's all i got. PT is going well and started some light rowing movements with the arm.

doing the curls was weird because of the atrophy of my arm. i can feel gaps where muscle used to be and the muscles are so contracted. i will get there, just a matter of time. 4 out of 5 today, still not feeling 100% after Mondays flu.

Al Swearengen · 01-26-2008, 01:59 PM

Day Three

Step Up's 18"

3x8 @ 35lb

Leverage Incline Press

3x8 @ 110 up 10lbs

Tricep Press Downs

3x10 @ 45 up 2 reps

Cable Crunches

3x14 @ 85lb

Face Pulls

3x10 @ 45lb

External Rotations

3x15 @ black band

great friday workout as always, added 10lb on incline leverage bench and 2 reps on tri press downs which felt really satisfying. my PT guy tells me i should be able to lift my arm straight up over head within three weeks and boy thats good news to me. 5 out of 5 today.

Al Swearengen · 01-30-2008, 02:14 PM

Day One

DB Step Up's 18"

3x10 @ 35 up 2 reps

Leverage Incline Press

3x8 @ 110lb

DB Incline Curls

3x9 @ 35lb up 1 rep

Incline DB Tricep Extensions

3x8 @ 25lb

Cable Crunches

3x14 @ 85lb

RC Work

30 degree lateral raises 10lb 3x15

3x15 external rotations black band

good workout today and therapy went well also. i added reps on some of my lifts and even went up in weight on bands at PT this afternoon. my shoulder is feeling much better than last week so it's coming along very well so far. 5 of 5 today.

also wanted to mention i added a new lift, incline tricep extension. they felt good and really blasted my triceps.

[/quote]

11-20-2007, 08:13 PM	#182
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. been thinking about doing a 4 day upper lower for the remainder of my year so i may do that starting Monday. it will be your average lift scheme but with my knees in limbo the lower days may be interesting and could be light on lifts. something like this is what i have in mind. Monday Upper BB bench 3x8-10 Military Press 3x8-10 Dips 3x8-10 DB Rows 3x8-10 BB Curl 3x8-10 Tuesday Lower Squat 3x8-10 Good Mornings 3x8-10 Calf Raises 3x15 Thursday Upper BB Bench 3x8-10 Cable Rows 3x8-10 Chins 3x8-10 Incline Hammer Curls 3x8-10 Tricep Press Downs 3x8-10 Friday Lower Trap Deads 3x8-10 Lunges 3x8-10 Calf Raises 3x15 Cable Crunches 3x8-10 the squats and lunges i'm going to try and see how my knees hold up and hope for the best. __________________ __________________________ _____________________________ 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!!

11-21-2007, 10:51 PM	#183
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. took the day off of lifting and may take friday off as well, need a break. __________________ __________________________ _____________________________ 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!!

11-27-2007, 02:25 PM	#184
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. have a really bad cold so this weeks a no go. __________________ __________________________ _____________________________ 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!!

12-12-2007, 02:00 PM	#185
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. not good at the moment, had a bout with a nasty cold about 2 weeks ago (above post). got back to some light lifting afterwards, but now i got it again. Figure i'm done until after shoulder rehab, because i have to get rid of this chest congestion or no surgery. i'll probably get the journal going again sometime in Jan. or Feb __________________ __________________________ _____________________________ 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!!

12-21-2007, 11:46 AM	#186
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. had surgery yesterday morning and it went well. the only bad thing was they did find a tear that they couldn't see with the MRI. he fixed it and did the decompression as well. they gave me what is called a pain pump, which injects pain medicine right into the joint so you don't feel the side effects of these medicines, really nice! recovery and rehab could be longer than i expected but at least it's fixed properly 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!!

01-05-2008, 08:37 PM	#187
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. DB Lunges 3x6 @ 40lb DB Calf raises 3x10 @ 40lb Cable Crunches 3x10 @ 60lbs Elliptical 15 min @ #10 40 mph DB curls (left arm only) 3x10 @ 35lbs feels good to be doing something and i really enjoyed being in the gym at least. it will be a long road rehabbing my shoulder but hell i'm game. __________________ __________________________ _____________________________ 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!!

01-08-2008, 07:42 PM	#188
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. DB Lunges 3x8 @ 40lb up 2 reps One arm incline press (leverage machine) 3x10 @ 90lb Cable Crunches 3x10 @ 85lbs up 25lbs DB Shoulder Press (left arm only) 3x8 @ 45 DB Shrugs (left arm only) 3x10 @ 90 Started doing some isolated upper work just to keep things flowing. I always had a right side size & strength dominance so this should help alleviate that and help keep my sanity through this rehab of my shoulder. __________________ __________________________ _____________________________ 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!!

01-26-2008, 01:51 PM	#189
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. putting together a workout that im hoping to be able to complete and workout three days a week. i'm unsure how it will go and how i will tolerate the pain, but i'm going to give it a try. of course there will be zero work with my right arm or shoulder with the exception of grip work for my right hand. Day One DB Step Ups 3x8 Leverage Incline Press 3x8 DB Incline Curls 3x8 Cable Crunches 3x10 Day Two Cable Row 3x8 DB Press 3x8 Shrugs 3x10 Calf Raises 3x10 Day Three DB Step Ups 3x8 Leverage Incline Press 3x8 Tricep Press Downs 3x8 Cable Crunches 3x10 Face Pulls 3x10 This will be mainly to just stay in decent shape until i can do more. I may be able to add safety squats and good mornings in a couple weeks using my safety squat bar. i will also keep my progress on the rehab of my right shoulder in here. in all probability i will not be able to do serious weight lifting with my shoulder until May or June which sucks, but is still better than never. will be doing RC work as well as time on the elliptical with these workouts. __________________ __________________________ _____________________________ 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!!

01-26-2008, 01:51 PM	#190
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 DB Split Squats 3x8 @ 20lb Leverage Incline Press 3x10 @ 90lb DB Incline Curls 3x8 @ 35lb Cable Crunches 3x14 @ 85lb RC Work 30 degree lateral raises 10lb 3x15 Good workout today and the layout seems to be acceptable to my shoulder and fitness level as of now. the only problem was DB incline press, i thought it would be ok but it was to much stress working the DB in place. i will do leverage inclines instead. __________________ __________________________ _____________________________ 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!!

01-26-2008, 01:52 PM	#191
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 One Arm Cable Row 3x8 @ 85lb DB Press 3x7 @ 50lb Shrugs 3x15 @ 70lb Calf Raises 3x10 @ 40lb PT was hell today as i figured it would be, but it's helping get my ROM back very well so it's worth it. workout was decent even with the nasty DOMs i have after Mondays workout and PT. __________________ __________________________ _____________________________ 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!!

01-26-2008, 01:56 PM	#192
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 Step Up's 18" 3x8 @ 35lb Leverage Incline Press 3x8 @ 100 up 10lbs Tricep Press Downs 3x8 @ 45 Cable Crunches 3x14 @ 85lb Face Pulls 3x10 @ 45lb step ups are working out 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!!

01-26-2008, 01:57 PM	#193
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 One Arm Cable Row 3x8 @ 95lb up 10 lbs DB Press 3x6 @ 50lb Shrugs 3x15 @ 70lb Calf Raises 3x10 @ 40lb Concentration Curl's Right arm!! my PT guy said as long as it's supported and doesn't hurt i can do curls. 3x10 @ 15lbs upped my row weight and i think it's solid now as far as where it felt last time i did them, the only problem is the pulley not liking it when i pull off center with one hand. i missed Mondays workout because i was very sick with a 24 hour flu bug, it was painful and i didn't leave bed for more than 2 hours all day and night. i can lift my arm enough to touch my forehead for now, that's all i got. PT is going well and started some light rowing movements with the arm. doing the curls was weird because of the atrophy of my arm. i can feel gaps where muscle used to be and the muscles are so contracted. i will get there, just a matter of time. 4 out of 5 today, still not feeling 100% after Mondays flu. __________________ __________________________ _____________________________ 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!!

01-26-2008, 01:59 PM	#194
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 Step Up's 18" 3x8 @ 35lb Leverage Incline Press 3x8 @ 110 up 10lbs Tricep Press Downs 3x10 @ 45 up 2 reps Cable Crunches 3x14 @ 85lb Face Pulls 3x10 @ 45lb External Rotations 3x15 @ black band great friday workout as always, added 10lb on incline leverage bench and 2 reps on tri press downs which felt really satisfying. my PT guy tells me i should be able to lift my arm straight up over head within three weeks and boy thats good news to me. 5 out of 5 today. __________________ __________________________ _____________________________ 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!!

01-30-2008, 02:14 PM	#195
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 DB Step Up's 18" 3x10 @ 35 up 2 reps Leverage Incline Press 3x8 @ 110lb DB Incline Curls 3x9 @ 35lb up 1 rep Incline DB Tricep Extensions 3x8 @ 25lb Cable Crunches 3x14 @ 85lb RC Work 30 degree lateral raises 10lb 3x15 3x15 external rotations black band good workout today and therapy went well also. i added reps on some of my lifts and even went up in weight on bands at PT this afternoon. my shoulder is feeling much better than last week so it's coming along very well so far. 5 of 5 today. also wanted to mention i added a new lift, incline tricep extension. they felt good and really blasted my triceps. [/quote] __________________ __________________________ _____________________________ 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!!

01-30-2008, 11:52 PM	#196
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136