T Nation

Paralyzed Powerlifting Log

Thank you!!

Tuesday 12/8/20 Accessory(Back, Biceps)

Straight-Arm Pulldowns
50x15
60x15
70x15
80x15
Nautilus Pullover Machine
95x15
110x15
125x15
140x10
Hammer DY Rows(plate loaded)
45x12
55x12
65x12
75x10

DB Scapular Shrugs(on Incline)
30x12
40x12
50x12

Ez-Bar Preacher Curls
Wide-Grip
45x12
55x8
Close-Grip
45x12, 2 sets
Seated DB Wide Curls
15x12
17x12
20x12

Abs

1 Like

Wednesday 12/9/20 Bench(Chest, Shoulders, Triceps)

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x3 Slingshot
I stopped there. Shoulders and Pec tendons are achey feeling

Seated Overhead Shoulder Press(on Smith)
95x10
105x10
115x10

Cable Chest Flyes
40x3x20

Face Pulls/Seated Side DB Raises
50x15/8x12
60x15/8x12
70x15/8x12

Rope Triceps Pushdowns
70x3x20

1 Like

Monday 12/14/20 Chest, Shoulders, Triceps

Rotator Cuffs

Incline Barbell Press
45x12, 2 sets
95x8
115x5
135x1
155x6
160x6
185x1
205x1, previous PR
135x8

Flat DB Press
50x20
60x20
70x15
Pec-Dec Flyes
80x20
95x20
110x20

Rear Delt Cable Flyes
20x2x15
30x2x12
Seated Side DB Raises
10x15
12x15
15x15
17x15

Machine Triceps Dips
95x20
110x20
125x20
One-Arm Triceps Pushdowns
40x20
60x20
BW Dips(in chair)
2 sets of 15

1 Like

Thursday 12/17/20 Accessory(Back, Biceps)

Wide-Grip Pulldowns
70x12
90x12
110x12
130x12
150x12
170x8
V-Bar Pulldowns
80x12
100x12
120x12
Dumbbell Rows(on Incline)
55x10
65x10
75x6

Reverse Rear Delt Pec-Dec Flyes
60x15
70x15
80x15
Seated DB Shrugs
45x15
55x15
65x15
Neck Harness
30x20
40x20
All 4 sides

Ez-Bar Preacher Curls
Wide-Grip
55x2x12
Close-Grip
55x2x12
Hammer Curls w/Fatgrips
15x3x15

Abs/Low back

Monday 12/21/20 Bench(Chest, Shoulders, Triceps)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
195x6, last 2 reps paused
200x6, last 2 reps paused
180x8, last 2 reps paused
Added Slingshot
240x3 paused
250x3 paused
260x3 paused
295x1 paused, this is a comeback PR with the slingshot!!

Incline Barbell Press
135x8
145x8
155x8
Pec-Dec Flyes
120x20
145x20
170x20

Seated Side DB Raises
15x15
17x15
20x15
Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15

Ez-Bar Skullcrushers
70x12
90x8
70x12
Chair Dips
BWx2x12
One-Arm Rope Triceps Pushdowns
30x3x15

Abs

Wednesday 12/23/20 Accessory(Back, Biceps)

Wide-Grip Pulldowns
70x2x12(warm-up)
100x12
120x12
140x12
Reverse-Grip Pulldowns
90x12
110x12
130x12
V-Bar Pulldowns
100x3x12
Dumbbell Rows(on Incline)
45x12
55x12
65x12

Cable-Crossover Shrugs
60x12
70x12
80x12

That was it. Nerve pain is something else today and kept me up most of last night

Monday 12/28/20 Bench(Chest, Shoulders, Triceps)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
200x6, last 2 reps paused
225x3, all reps paused
235x3, last rep paused
170x8, last 2 reps paused
Added 3 board
235x3
245x2
Added 2 board
225x3

Incline Barbell Press
135x8
155x6
170x5
Pec-Dec Flyes
110x20
140x29

One-Arm Rear Delt Cable Flyes
20x2x15
30x15
Seated Side DB Raises
10x15
15x15
20x12
Shoulder Horn
5x20
7x20

Rope Triceps Pushdowns(w/Fatgrips)
80x15
90x15
100x12

Abs

1 Like

Wednesday 12/30/20 Accessory(Back, Biceps)

Barbell Rows(on Incline)
115x10
135x10
155x10
175x5
115x10
Wide-Grip Pulldowns
110x12
130x12
150x10, this started hurting my shoulder
90x12
Machine Rows
100x15
120x15
140x15

Neck Harness
30x20
40x20
All 4 sides

Seated DB Curls
25x3x10
One-Arm Machine Preacher Curls
35x3x12

Grip work
Abs

Monday 1/4/20 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
260x missed(didn’t have this today)
Added Slingshot
275x1
295x1
225x8

Hammer Wide-Grip ISO Chest Press(weight loaded)
45x20
55x20
65x20

Wide-Grip Pulldowns
100x12
115x12
130x12
145x12
Magnum Machine Rows
100x12
125x12
140x12
150x12
Face Pulls(on dual cables)
50x15
60x15
70x15

Triceps Pushdowns/Hammer Curls
80x20/25x12
100x20/30x12
120x15/35x8

Stationary Handbike: 10mins

Wednesday 1/6/21 Bench

Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x10 last 2 reps paused
165x10 last 2 reps paused
175x10 last 2 reps paused

Seated Overhead Shoulder Press(on Smith)
45x5, 2 sets
95x3
115x5
125x5
135x5

One-Arm DB Rows
35x12
45x12
55x10
Neutral-Grip Pulldowns
115x12
130x12
145x12
Reverse Rear Delt Pec-Dec Flyes
100x15
110x15
120x15

That was it. Had to leave after this because my daughter had to go get ready for work

Saturday 1/9/20 Accessory(Back, Biceps)

Magnum Machine Rows
110x12
125x12
150x12
165x12
V-Bar Pulldowns(w/fat bar attachment)
85x12
100x12
115x12
130x8

Machine Scapular Shrugs
90x15
100x15
110x15

Hammer Curls w/Fatgrips
20x12
25x12, 3 sets
One-Armed
30x8
35x6
40x4, 2 sets
These with the Fatgrips really works the wrists!!

Abs/Lower back

Monday 1/11/21 Bench(Chest, Shoulders, Triceps)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x3
230x3
240x3, this is a PR triple since my comeback
Added 4 board
240x5
250x5

Hammer-Incline Machine(plate loaded)
45x15
55x15
65x15
Cable Chest Flyes
30x20
40x20
50x20

Seated Side DB Raises
10x15
12x15
15x15
One-Arm Cable Rear Delt Flyes
30x3x15

Lying Rolling DB Triceps Extensions
25x12
35x12
Rope Triceps Pushdowns/Chair Dips
80x2x15/BW x2xfailure

Thursday 1/14/21 Accessory(Back)

Barbell Rows(on Incline)
85x10
105x10
125x10
145x10
165x6
145x8
125x8
105x10
85x12
Nautilus Machine Rows
105x15
120x15
135x15
150x15
One-Arm Lat Pulldowns
50x15
60x15
70x15

Seated Hammer Machine Shrugs(plate loaded)
135x10
185x10
235x10
Neck Harness
40x20
50x20
All 4 sides

That was it. Didn’t have time for biceps work

1 Like

Monday 1/28/21 Bench

Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
205x5
215x5
225x3
Stopped there, bench is feeling off

Close-Grip Decline Press(index finger at end of knurling)
205x5
215x4
225x3

Machine Rows
90x12
105x12
120x12
135x12
Wide-Grip Pulldowns
70x12
90x12
110x12

One-Arm Cable Rear Delt Flyes
20x12
30x12
40x12

Rope Triceps Pushdowns/Hammer Curls(w/Fatgrips)
60x3x12/25x3x12
One-Arm Hammer Curls(w/Fatgrips)
30x6
40x6

DB Scapular Shrugs(on Incline)
40x12
50x12
60x12

Abs

Felt off today. Guess staying up the past 2 nights caught up with me

Yep. Being an old bastard with no sleep, makes u an older bastard. Nice session nonetheless. And happy New Year MG.

1 Like

Yes it does lol. Happy New Years

Wednesday 1/20/21 Accessory

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Neutral-Grip Pulldowns
75x12
90x12
105x12

Machine Scapular Shrugs(on row machine)
95x12
110x12
125x12
Seated DB Shrugs
30x20
35x20
40x20
Neck Harness
40x15
50x15
All 4 sides

Reverse Barbell Curls
20x20
25x20
30x20

Nautilus Machine Crunches
110x20
125x20
140x20
Lower Back Machine
60x15
75x15
90x15

That’s it, just a light fast paced session