Al's three day's of legs and no more. - Page 8

Al Swearengen · 02-18-2008, 08:16 PM

Quote:

Originally Posted by XiLe Ultra

Looking good man, what's a Cuban Rotation?

it's the lower part of a Cuban press. this video shows the cuban press, the rotation is just the first part of the lift minus the press.

XL Athlete - View Cuban Press Exercise Video

Monday day 1 Upper

Incline Leverage press (left arm only)

3x10 @ 120 up 2 reps and 5 lbs

Cable Row

3x10 @ 165 both arms now for these.

Standing DB Press (left arm only)

3x8 @ 55lb up 5lbs

DB Upright Row (left arm only)

3x10 @ 50 up 10lb

DB incline curl (left arm only)

3x8 @ 37.5

Tricep press downs (left arm only)

3x10 @ 47.5

Cable crunches

3x10 @ 105 up 5lbs and 2 reps

good Monday lift today, upped some reps and weight so it was very productive and i'm now able to do 2 arm cable rows. i have been doing flex band rows at PT almost from the beginning and i got up to 80lb bands at PT for my left arm so i am able now to do these.

Al Swearengen · 02-19-2008, 05:52 PM

Tuesday Day 1 Lower

DB Side Step Ups 15 inch/ strict form

3x9 @ BW up 1 rep

Good Morning's

3x8 @ 105lb

Ham Curls

3x10 @ 60lb up 2 reps

Calf Raises

3x12 @ 40lb up 10lbs

RC work

DB External Rotations

3x10 @ 25lb up 1 rep

30-45 degree lateral raises(Scaptions)

3x10 @ 20lb up 10lb

upped reps and weight on a couple lifts. took cuban rotations out since it repetitious with external DB rotations. everything seems to be responding well to 2x a week workouts, the only thing i must be careful of is the HIIT because i am still @ 2k calories a week and i can feel the difference in my appetite big time. my goal is fat loss and strength retention so i will keep it going until i feel problems arising then deload all this somehow.

**DJSTARER** · 02-19-2008, 05:54 PM

Quote:

Originally Posted by Al Swearengen

Tuesday Day 1 Lower

Good Morning's

3x8 @ 105lb

Ham Curls

3x10 @ 60lb up 2 reps

have you ever considered using a second compound movement for your hamstrings in addition to the GMs? For example, another GM variation... possibly attacking a weak stance?

Al Swearengen · 02-22-2008, 12:31 AM

Quote:

Originally Posted by DJSTARER

have you ever considered using a second compound movement for your hamstrings in addition to the GMs? For example, another GM variation... possibly attacking a weak stance?

what stance did you have in mind? hams are very high on my list right now, but lower back is my main goal for GM's since it's one of a very few movements i can do for it right now. i figure getting better left side strength and better ham strength would be a good plan for now since i'm rehabbing my shoulder. i currently do pl stance with slightly bent knees and go parallel with my GM's.

keep in mind i can't move very well yet with weight on my shoulder since surgery. i tried 135 on safety bar squats and it made my incision weep which really sucked and hurt.

Thursday Day 2 Upper

Incline leverage press

3x9 @ 130 up 10lbs

Incline DB flys

3x10 @ 30lb

1 Arm lat pull down

3x9 @ 95 up 5lbs

Face Pulls

3x8 @ 85 up 5 lbs

1 Arm DB Shrug

3x12 @ 90

DB Preacher Curls

3x10 @ 30

Incline DB Tricep Extensions

3x11 @ 30 up 1 rep

decent workout today, no problems with any of the movements and even upped some reps and weight. i am able to do the preacher curls with my right hand since it's supported so that's a bonus.

Al Swearengen · 02-22-2008, 07:32 PM

Friday Day 2 Lower

DB Side Step Ups 15 inch/ strict form

3x11 @ BW up 2 reps

Reverse Hyper extensions

3x8 @ 25 up5lbs

Ham Curls

3x8 @ 65 up 5lbs

Cable Leg Adduction & Abduction
Both directions each leg 3x8 @ 25lbs up5lbs

DB One Leg Calf Raises

3x13 @ 40lb

RC work

DB External Rotations

3x11 @ 25lb up 2 reps

30-45 degree lateral raises(Scaptions)

3x11 @ 25lb up 1 rep

everything felt good today and i upped on a couple things, always a good sign. legs are gaining strength and i'm real happy with how my layout is going considering what i have to deal with. i have had no knee pain and i firmly believe much of this is do to getting my hams and glutes stronger verses my quads. i have had an imbalance but never did much about it until now.

the thing i'm most pleased with would be my RC lifts. they are progressing real well and i can feel the difference in my incline and shoulder press movements. it feels genuinely more firm and solid if that makes sense.

Al Swearengen · 02-25-2008, 08:19 PM

Monday day 1 Upper

Incline Leverage press (left arm only)

8x3 @ 155

Cable Row

8x3 @ 225

Standing DB Press (left arm only)

3x4 @ 65lb

DB Upright Row (left arm only)

3x10 @ 50

DB incline curl (left arm only)

3x5 @ 45

Tricep press downs (left arm only)

3x5 @ 55

Cable crunches

3x10 @ 105

this week will be an intensity week and i will be doing all my big lifts as 8x3RM and will probably do a deload next week and start over running it as a 2 weeks of 8-10 rep then 1 week 3RM rep then 2 weeks 8-10 rep then deload.

hopefully sometime in the next couple months i will be able to run this with trap deads and squats as well as BB bench and BB military press.

Al Swearengen · 02-26-2008, 07:18 PM

Tuesday Day 2 Lower

Barbell Back Squats

2x8 @ 155
1x5 @ 185
1x5 @ 205

Good Morning's

3x8 @ 105lb

Ham Curls

3x7 @ 70lb up 10lbs

Calf Raises

3x10 @ 65lb up 25lbs

No RC work due to left shoulder hurting badly

That's no typo, did BB squats today seriously for the first time since October/November i believe and they felt real good. i have to say i was really putting it all out for last rep on the 205, but thankfully i got it. i just kept picturing my son finding me nailed to the floor after school, that got it done. :o

i am real happy with doing them today and my knees feel no more sore than they do with step up's so i will squat as long as i can, just progressing very slowly to keep things in check.

on a not so good note yesterday's 65lb DB press was not good at all on my left shoulder, it is very sore and i'm just hoping i haven't screwed it up. real disappointed in my judgment on doing them with that load and it wont happen again. i will be doing very little if anything on Thursday's upper because of this and will see how it feel next week.

Al Swearengen · 02-29-2008, 06:51 PM

Thursday Day 4 Lower

Barbell Back Squats

3x8 @ 165

Reverse Hypers

3x8 @ 30 up 5lb

Ham Curls

3x8 @ 80lb up 10lbs

Leg Adductions/Abductions

3x8 @ 25

Calf Raises

3x11 @ 65lb up 1 rep

i don't mind saying i had to sit a few minutes after this workout just to get up the steps. :faint:

the squats felt real good again along with everything else. my hams are getting stronger and i believe that is going a long way in keeping the squats feeling good. i am also using a narrow stance (12" between my feet) and touching hams to calves on these. i tried a wider stance but it wasn't nearly as comfortable on my levers.

next week will be a deload and i will be doing pretty much the same routine minus the accessories and also minus 50% of the intensity. basically just keeping the pathways firing. can't stop smiling about them squats because i'm very grateful to be able to do them at all these days.

Al Swearengen · 03-03-2008, 07:18 PM

Monday day 1 Upper Deload

(everything is bilateral)

Incline Leverage press

3x15 @ 120

Cable Row

3x15 @ 100

Lat Pull Downs

3x15 @ 90

Trap Bar Shrugs

3x15 @ 140

Had a nice easy workout today on these. i got cleared for 70lb (right shoulder) on shrugs so i figured i would do some TB shrugs and they felt real nice with no pain to speak of. also got cleared for 60 on pressing with the machine so i tried some. it was weird at first and i could feel some popping from the tendons rubbing, but no pain so i finished the sets. did some light weight pull downs as well, they felt good and also had some rubbing and popping feelings, but again no pain. the Doc tells me the rubbing and popping is from stitches and scar tissue and should go away in time.

good first day of deload this week and bringing in some bilateral movements for this was good timing i didn't plan on.

Al Swearengen · 03-04-2008, 08:06 PM

Tuesday Day 2 Lower Deload

Barbell Back Squats

3x10 @ 100lb

Good Morning's

3x10 @ 65lb

Ham Curls

3x10 @ 40

Calf Raises

3x10 @ 30lb

RC work

DB External Rotations

3x15 @ 10lb

30-45 degree lateral raises(Scaptions)

3x15 @ 10lb

Cuban rotations

3x10 @ 10lb

did some light RC work today because my shoulders are both feeling decent and other then that, it was a good lower deload.

Al Swearengen · 03-06-2008, 09:01 PM

Thursday day 3 Upper Deload

(everything is bilateral)

Incline Leverage press

3x15 @ 120

Face Pulls

3x15 @ 100

Mill Press

3x15 @ 30 (25mm bar)

Trap Bar Shrugs

3x15 @ 140

Barbell Curls

3x15 @ 50

Good lift today, shoulders both feeling real good so i tried some light mill press and it was tough. my right shoulder has lost much strength and it really hit home on this lift. it was so hard getting just 30lb up and the last time i did mill press i was doing 120 X 10, it felt just as hard strength wise doing 30.

in any case i am real happy with my progress and also that my left shoulder is fine as well.

**powerman2000** · 03-06-2008, 09:45 PM

Quote:

Originally Posted by Al Swearengen

in any case i am real happy with my progress and also that my left shoulder is fine as well.

Good to here man.

XiLe Ultra · 03-06-2008, 10:01 PM

Quote:

Originally Posted by powerman2000

Good to here man.

x2

Everythings looking pretty good man, keep it up.

Al Swearengen · 03-07-2008, 07:26 PM

Quote:

Originally Posted by powerman2000

Good to here man.

Quote:

Originally Posted by XiLe Ultra

x2

Everythings looking pretty good man, keep it up.

thx fellas and yeah i'm so very glad. i just couldn't do another shoulder rehab right now, i think it would kill me.

Friday Day 4 Lower Deload

Barbell Back Squats

3x10 @ 100lb

Reverse Hypers

3x8 @ BW

Ham Curls

3x10 @ 40

DB One Leg Calf Raises

3x10 @ 30lb

RC work

DB External Rotations

3x15 @ 10lb

30-45 degree lateral raises(Scaptions)

3x15 @ 10lb

Cuban rotations

3x10 @ 10lb

Final day of my deload and everything feels great, no knee pains and no shoulder pains other then the normal surgery stuff. i may be adding trap deads next week, but have to ask my PT what he thinks first.

02-19-2008, 05:52 PM	#212
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. Tuesday Day 1 Lower DB Side Step Ups 15 inch/ strict form 3x9 @ BW up 1 rep Good Morning's 3x8 @ 105lb Ham Curls 3x10 @ 60lb up 2 reps Calf Raises 3x12 @ 40lb up 10lbs RC work DB External Rotations 3x10 @ 25lb up 1 rep 30-45 degree lateral raises(Scaptions) 3x10 @ 20lb up 10lb upped reps and weight on a couple lifts. took cuban rotations out since it repetitious with external DB rotations. everything seems to be responding well to 2x a week workouts, the only thing i must be careful of is the HIIT because i am still @ 2k calories a week and i can feel the difference in my appetite big time. my goal is fat loss and strength retention so i will keep it going until i feel problems arising then deload all this somehow. __________________ __________________________ _____________________________ 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!!

02-22-2008, 07:32 PM	#215
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. Friday Day 2 Lower DB Side Step Ups 15 inch/ strict form 3x11 @ BW up 2 reps Reverse Hyper extensions 3x8 @ 25 up5lbs Ham Curls 3x8 @ 65 up 5lbs Cable Leg Adduction & Abduction Both directions each leg 3x8 @ 25lbs up5lbs DB One Leg Calf Raises 3x13 @ 40lb RC work DB External Rotations 3x11 @ 25lb up 2 reps 30-45 degree lateral raises(Scaptions) 3x11 @ 25lb up 1 rep everything felt good today and i upped on a couple things, always a good sign. legs are gaining strength and i'm real happy with how my layout is going considering what i have to deal with. i have had no knee pain and i firmly believe much of this is do to getting my hams and glutes stronger verses my quads. i have had an imbalance but never did much about it until now. the thing i'm most pleased with would be my RC lifts. they are progressing real well and i can feel the difference in my incline and shoulder press movements. it feels genuinely more firm and solid if that makes sense. __________________ __________________________ _____________________________ 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!!

02-25-2008, 08:19 PM	#216
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. Monday day 1 Upper Incline Leverage press (left arm only) 8x3 @ 155 Cable Row 8x3 @ 225 Standing DB Press (left arm only) 3x4 @ 65lb DB Upright Row (left arm only) 3x10 @ 50 DB incline curl (left arm only) 3x5 @ 45 Tricep press downs (left arm only) 3x5 @ 55 Cable crunches 3x10 @ 105 this week will be an intensity week and i will be doing all my big lifts as 8x3RM and will probably do a deload next week and start over running it as a 2 weeks of 8-10 rep then 1 week 3RM rep then 2 weeks 8-10 rep then deload. hopefully sometime in the next couple months i will be able to run this with trap deads and squats as well as BB bench and BB military press. __________________ __________________________ _____________________________ 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!!

02-26-2008, 07:18 PM	#217
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. Tuesday Day 2 Lower Barbell Back Squats 2x8 @ 155 1x5 @ 185 1x5 @ 205 Good Morning's 3x8 @ 105lb Ham Curls 3x7 @ 70lb up 10lbs Calf Raises 3x10 @ 65lb up 25lbs No RC work due to left shoulder hurting badly That's no typo, did BB squats today seriously for the first time since October/November i believe and they felt real good. i have to say i was really putting it all out for last rep on the 205, but thankfully i got it. i just kept picturing my son finding me nailed to the floor after school, that got it done. :o i am real happy with doing them today and my knees feel no more sore than they do with step up's so i will squat as long as i can, just progressing very slowly to keep things in check. on a not so good note yesterday's 65lb DB press was not good at all on my left shoulder, it is very sore and i'm just hoping i haven't screwed it up. real disappointed in my judgment on doing them with that load and it wont happen again. i will be doing very little if anything on Thursday's upper because of this and will see how it feel next week. __________________ __________________________ _____________________________ 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!!

02-29-2008, 06:51 PM	#218
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. Thursday Day 4 Lower Barbell Back Squats 3x8 @ 165 Reverse Hypers 3x8 @ 30 up 5lb Ham Curls 3x8 @ 80lb up 10lbs Leg Adductions/Abductions 3x8 @ 25 Calf Raises 3x11 @ 65lb up 1 rep i don't mind saying i had to sit a few minutes after this workout just to get up the steps. :faint: the squats felt real good again along with everything else. my hams are getting stronger and i believe that is going a long way in keeping the squats feeling good. i am also using a narrow stance (12" between my feet) and touching hams to calves on these. i tried a wider stance but it wasn't nearly as comfortable on my levers. next week will be a deload and i will be doing pretty much the same routine minus the accessories and also minus 50% of the intensity. basically just keeping the pathways firing. can't stop smiling about them squats because i'm very grateful to be able to do them at all these days. __________________ __________________________ _____________________________ 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!!

03-03-2008, 07:18 PM	#219
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. Monday day 1 Upper Deload (everything is bilateral) Incline Leverage press 3x15 @ 120 Cable Row 3x15 @ 100 Lat Pull Downs 3x15 @ 90 Trap Bar Shrugs 3x15 @ 140 Had a nice easy workout today on these. i got cleared for 70lb (right shoulder) on shrugs so i figured i would do some TB shrugs and they felt real nice with no pain to speak of. also got cleared for 60 on pressing with the machine so i tried some. it was weird at first and i could feel some popping from the tendons rubbing, but no pain so i finished the sets. did some light weight pull downs as well, they felt good and also had some rubbing and popping feelings, but again no pain. the Doc tells me the rubbing and popping is from stitches and scar tissue and should go away in time. good first day of deload this week and bringing in some bilateral movements for this was good timing i didn't plan on. __________________ __________________________ _____________________________ 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!!

03-04-2008, 08:06 PM	#220
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. Tuesday Day 2 Lower Deload Barbell Back Squats 3x10 @ 100lb Good Morning's 3x10 @ 65lb Ham Curls 3x10 @ 40 Calf Raises 3x10 @ 30lb RC work DB External Rotations 3x15 @ 10lb 30-45 degree lateral raises(Scaptions) 3x15 @ 10lb Cuban rotations 3x10 @ 10lb did some light RC work today because my shoulders are both feeling decent and other then that, it was a good lower deload. __________________ __________________________ _____________________________ 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!!

03-06-2008, 09:01 PM	#221
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. Thursday day 3 Upper Deload (everything is bilateral) Incline Leverage press 3x15 @ 120 Face Pulls 3x15 @ 100 Mill Press 3x15 @ 30 (25mm bar) Trap Bar Shrugs 3x15 @ 140 Barbell Curls 3x15 @ 50 Good lift today, shoulders both feeling real good so i tried some light mill press and it was tough. my right shoulder has lost much strength and it really hit home on this lift. it was so hard getting just 30lb up and the last time i did mill press i was doing 120 X 10, it felt just as hard strength wise doing 30. in any case i am real happy with my progress and also that my left shoulder is fine as well. __________________ __________________________ _____________________________ 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!!

03-08-2008, 12:44 AM	#225
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,376 Recipes: 0 Rep Power: 183