Hey all, well, the last few months has been about surgery and healing.
I have had to call heavy lifting quits do to injuries and degenerative changes in multple joints.
I lift to stay in shape and improve appearance and fun only these days. \
my last surgery was in late November, had a cervical spine discectomy and fusion.
i am starting my log again for personal motivation and accountability reasons, and to hopefully get input from other members on what I am doing right, wrong, ect.
this is not an “attaboy your awesome” log, I want constructive criticism and ego checks whenever appropriate.
I was a former competitive strenght athlete, Highland games, Powerlifting and Weightlifting, those days are long gone and now at 45 years old I just want to be in shape and look like I train.
the biggest influence to my training lately is John Meadows, and i will start by posting last weeks training.
cable pushdowns 4x12 last set drop set with partials/super-set with standing barbell curls with 3 chains each side 4x8 finishing last set with just empty bar for “21s”
bench dips 4x15 with 3 chains on neck/ seated alternate db hammer curls 3x12x60lbers
pushups with hands close and feet elevated two chains on neck 2x10 then dropped chains and rep out till failure/ single arm db preacher curs 2x8x40/35/25/25 drop set
Meadows style bent over db lateral raises 2x35
trap bar dl off 2 inch deficit with weightlifting shoes on 255lbs plus 10 chains 4x10
glute ham machine 2x10xbw /super-set with db sldl 2x15x100lbers
goblet squat ladder- 100lb db goblet squat, 10 reps, no rest add chain around neck, 10 reps, add another chain 10 reps, keep going until 5 chains on neck, then no rest, take chain off x 10, take another chain off x10, until down to just dumbbell, that is one giant set of 100 reps.
Wednesday- chest and shoulders
flat bench flys with chains 2x20
slight incline flys with 15lb dumbbell and monster mini band 2x15
machine flys 2x20
slight decline dumbbell “twister” press 4x8x80lb
stretcher pushups with 3 chains on neck 2 rest pause sets
swiss bar standing overhead press 4x6x 205lbs
meadows bent over db laterals 2x35
meadows standing side laterals 2x20
friday - back
meadows rows 4x8
trap bar bent over rows 3x10
conventional deadlift 185lbs plus 12 chains 3x6
db shrugs 3x15 x 70lbs each rep with 3 sec pause at top
back raises 100 reps
that was last week. will post this weeks after Saturday