Al Swearengen

Friday Day 3

Trap Bar Deads

5x120
5x140
5x160
5x180
5x205

BB Flat Bench

3x5 @ 100


Cable Rows

5x105
5x120
5x140
5x160
5x180

Shrugs

3x10 @ 190

Step-Ups 15" strict form

3x8 @ BW


BB curls

3x6 @ 70

Rope Press Downs

3x6 @ 60


great friday workout, no complaints.

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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!!

Al Swearengen

Monday Day 1

Trap Bar Deads

5x120
5x140
5x160
5x180
5x205

Incline Bench (Leverage)

3x5 @ 150

Leg Curls

3x6 @ 80

Cable Rows

5x105
5x120
5x140
5x160
5x180

Shrugs

3x10 @ 205

Chins

3x7 @ BW

DB Preacher curls

2x6 @ 40

DB Tricep Extensions

2x8 @ 30

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__________________________
_____________________________

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!!

DJSTARER

that's a lot of trap bar pulling my friend. Great job. I'm always lurking in your log.

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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

Al Swearengen

thx man, i do really love trap deads, they seem to fit me really well.




Wednesday Day 2


Reverse Hypers

3x8 @ 80lb up 10lb

Military Press

4x10 @ 30

Leg Abductions/Adductions

3x8 @ 55

Face Pulls

3x9 @ 120 up 1 rep

DB One Leg Calf Raise

3x10 @ 65 up 20lb

Crunches

3x7 @ 120 up 1 rep




nice workout today, added on some lifts which is always a bonus and also am now doing my abductions/adductions with my strap above the knee which is why i went up 15lbs this week. i am doing them with my lower cable and it was bothering my knees having side pressure on the ligaments.

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__________________________
_____________________________

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!!

Al Swearengen

Friday Day 3

Trap Bar Deads

5x125
5x145
5x165
5x185
5x210 up 5lb

BB Flat Bench

3x5 @ 100


Cable Rows

5x110
5x130
5x150
5x170
5x190 up 10

Shrugs

3x10 @ 185

Step-Ups 15" strict form

3x5 @ BW + 20lb up20lb


BB curls

3x6 @ 70

Rope Press Downs

3x6 @ 60


great Friday workout today and i'm really enjoying the warmer weather coming in the basement, kind of makes it nicer to workout. shoulder is feeling decent, but i'm not going to raise weight on any press movement this week, maybe see how things are 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!!

Al Swearengen

Monday Day 1, Week 3

Trap Bar Deads

5x130
5x150
5x170
5x190
5x210

Incline Bench (Leverage)

3x6 @ 150

Leg Curls

3x6 @ 80

Cable Rows

5x110
5x130
5x150
5x170
5x190

Shrugs

3x10 @ 205

Chins

3x7 @ BW

DB Preacher curls

6,6,5 x 40 @ 40

DB Tricep Extensions

10,10,8 x 30

__________________
__________________________
_____________________________

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!!

Al Swearengen

Wednesday Day 2, week 3



Reverse Hypers

3x9 @ 80lb up 1 rep

Military Press

3x10 @ 35 up 5lb

Leg Abductions/Adductions

3x9 @ 55 up 1 rep

Face Pulls

3x9 @ 120

DB One Leg Calf Raise

3x10 @ 65

Crunches

2x5 @ 130 up 10lb
1x12 @ 110






good Wednesday workout all in all, nice weather and no injury's is what i'm talking about!!

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__________________________
_____________________________

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!!

powerman2000

Well at least someone is having some nice weather.

It's snowing here today.

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Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Al Swearengen

hope it got nice since then. it's actually friggin hot here today.


Friday Day 3, Week 3

Trap Bar Deads

5x130
5x150
5x170
5x190
5x215 up 5lb

Incline Leverage

3x10 @ 160 up 10lb


Cable Rows

5x110
5x130
5x150
5x170
5x195 up 5

Shrugs

3x10 @ 200 up 10lb

20 Rep Back Squat

1x20 @ 105lb (this was quite an ugly bitch of a lift)


BB curls

3x10 @ 70 up a couple reps

Rope Press Downs

3x7 @ 80 up 20lb (shoulder is feeling good)


another great Friday workout and again the weather was nice and actually a little bit warmer than i like.

__________________
__________________________
_____________________________

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!!

Al Swearengen

Monday Day 1, Week 4

Trap Bar Deads

5x130
5x150
5x170
5x190
5x215

Incline Bench (Leverage)

3x6 @ 150

BB Back Squats (20 rep)

1x20 x 135

Cable Rows

5x110
5x130
5x150
5x170
5x195

Chins

3x8 @ BW up 1 rep!!!

[/quote]



decided against any iso work today since i woke up with a stiff neck on my left side. the deads actually made the stiffness feel better i guess because of the stretch.

__________________
__________________________
_____________________________

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!!

Al Swearengen

no workout today or Friday due to my trap and neck pain is not leaving very quick so i'm going to play it safe and take the rest of the week off. i was awake last night at 3:30 am from the pain and it wasn't a pretty site working 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!!

Al Swearengen

follow up on this, i saw the Doc briefly today and he ordered up an mri for my neck so i will be off this week at least. i see him Friday for the results, i'm thinking he feels i may have re-herniated a disc. i hope next week i will be pain free and know it was just a pinched nerve without any under lying problems.

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__________________________
_____________________________

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!!

Al Swearengen

Unfortunately i got some bad news on my MRI, seems i have a bulging disc and it may or may not need surgery. i will be talking to a back specialists soon about my options although my ortho tells me it is protruding quite a bit.


if you can see the bulge in this MRI around disc number 4 or 5.



i will keep you all updated on how things are progressing. i am probably going to at least give it seceral weeks to see if it heals some on it's own before opting for anything surgical.

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__________________________
_____________________________

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!!

Al Swearengen

update

been doing some 20 rep squat work with the safety squat bar and i'm able to do it without aggravating my neck. i suppose it's because all the load is below C4 and 5 in my neck or else it would be impossible. the pain is the same as usual with my neck and arm still hurting like hell more often than not, but the medicine i use at night to sleep is helping greatly.

probably wondering why do squats and that i must be crazy, well you are correct i am crazy, but im a happy lunatic doing squats anyway. i'm not looking to break any records or even maintain mass, just an avenue to get rid of pent up frustration and ward off depression as i enter my second long haul injury rehab event for the year.

i have gotten good news from a couple family members about there recent surgery's and one has had C4 and 5 fused and has had no problems since, although he lost and inch of rom looking side to side. i will be seeing my neuro Doc Wednesday and will up date as i can too what will be happening.

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__________________________
_____________________________

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!!

Al Swearengen

Monday- Day one of a long road home

BB Back Squats

1x10 @ 115
1x10 @ 135
1x8 @ 155

Cable Leg Abductions

3x10 @ 45




Long road indeed and just when i figured i was in the clear to lift and enjoy no holds bared. it is doable though, i have no idea why these things happen, but they do and we must either do what we can and be happy or give up. i'm not particular to giving up so i'm gonna keep pounding away with leg work and thank creation i can still do that.
i will post it here when i know more about my neck herniation and i will post my upper body workouts when i can get back to them safely you can bet one that.


Back to three days of legs and no more. haha

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__________________________
_____________________________

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!!