T Nation

Strangemeadow's Log

Ok, so I though it would make me more accountable to have a log here.
Stats: 43 yrs, Male, 6’, 225#
Had knee surgery 3 months ago, still rehabbing, gained 15# of fat form a combo of eating too much, no cardio or DL/squats ;(

Today: Chest and Bi’s
Flat bench:
empty bar x10 2 sets
135x 10
185x10
225x10 4 sets, PR, felt incredibly strong!
Decline DB power fly into press
50x10 each, 4 sets
Incline DB curl
30x10 4 sets
Chest supp decline curls (sitting backwards on incline)
30x10 4 sets
Incline hammer curls, alternating
30x10 4 sets

In between sets did reverse body weight lunges, Bosu ball squats, Swiss Ball balancing on shins, 40 DB RDL’s, all knee rehab stuff
GPC, 2 Spike tabs with Power Drive, 2 scoops Anaconda during, 2 scoops MAG-10 after.

Felt great.
200 KB swings this afternoon, 35# (in place of cardio)

Today, back and shoulders
Straight arm pushdowns/J’s
30x10
40x10
50x10x4 sets
BB Row
135x10
155x10
175x10
185x10 1 sec squeeze at top of rep
1 arm DB row bent over
100x10x4 sets
Hammer St. High row palms up
100 each side/70 each side supersets
4 sets of 10 each
DL
135x5
185x5
205x5
225x5
245x5x2 gotta be cool with knee…
Shoulders
Seated DB press
40x10
50x10
60x10
70x10
80x6
85x5
Seated DB shrugs
2 sec pause at top
60x15x4 sets
Will do more shoulder stuff on Friday, got in a mood to press heavy, felt strong.
Walked dogs 2.5 miles after

Did knee rehab things this morning:
Stepup, down w/rev lunge 12 eachx3 sets, 2 with 10# DB’s
Glute raises on Swiss ball 12x3
single leg partial squat 10 each
RDL’s
Walked dogs 2.5 miles, knee is a little sore from DL yesterday.

Chest and Bi’s
Flat Bench BB
empty bar 2x10
135x10
185x10
225x10 4 sets
H Strength Incline Machine
80x10 dropset 60x10
80x9 ds 60x8
80x8 60x7
High cable flys superset with TNT’s
50x10 4 sets
Decline curls
30x10 4 set
Chest supp decline curls
30x10 4 sets
Decline alt hammer curls
30x10 4 sets
Did everything pretty quick, in and out 1 hr. Dog walking and very hungry! Felt good.

Back and Shoulders
J’s
30x10
40x10
50x10 4 sets
Lat pd
140x10 4 sets
Meadow’s Rows (I bought the handle thing from Elite)
bar 45x10 4 sets each arm
1 arm DB rows
100x10 4 sets
Deadlift
135x5
185x5
225x5
275x5 (gotta be nice to my knee still…)
Seated lat raise 15x15 3 sets
Seated Iron Cross 20x10 3 sets
Seated DB Press 50x10 4 sets
Face pulls 130x10 4 sets
Seated DB shrugs 65x15 4 sets 2 sec pause at top
Done in a hour, 5 min. Felt good. Walked dogs 2mi after.
PowerDrive and beta ala w/ 2Spike tabs and 1 FINiBAR, 2 scoops Anaconda during, 2 scoops MAG-10 after. Double shake after dog walk with a rice cake. Went to The Shnitzle Platz with inlaws for lunch and had whatelse? Shnitzle Emmenthaler w/ Black Forest Ham and German Fries. It was ok…

Didn’t get to log Mon and Tues due to family in town…
Mon Chest, Bi’s
Flat bench BB
empty bar 10x 2 sets
135x10
185x10
225x10
245x5
265x2
275x1
285x1
295x fail!
Wasn’t feeling it, but went for it anyway…
Incline DB press superset
80’s and 60’s
10 each
10 and 8 (60’s)
10 and 6 (60’s)
High Cable Flys/TNT superset
10 and 10, 3 sets
Bi’s
DB 30’s
Seated decline curls
Seated incline curls
Seated alt hammer
4 sets of 10 each

Tues
Back, Shoulders
Warmup w/ stiff arm pushdowns
sets of 10 @ 30, 40,50 (4 sets)
Lat PD 140x10 4 sets
Pendlay rows
135x10
185x10 3 sets
1 arm BD rows
100x 10 4 sets
Hammer Str. High PD Sup grip
100 each side x10 4 sets
feeling strong
DL
135x5
185x5
225x5
275x5
knee felt fine
Shoulders
Seated Lat raise 15x15 3 sets
Iron Cross/funny press superset
20x10 3 sets
Seated DB press
45x10
50x10
55x10
60x10
65x10
Facepull/shrug superset
130x 10 facepull
45# plate shrug 20, 2 sec squeeze
4 sets
Felt good. Dog walking.
20x10 sets

Chest, Bi’s
Flat BB bench
empty bar 10x 2 sets
95x10
135x10
185x10
225x10x 4 sets
Better with the 95# warm up set
Incline DB superset
80’s and 60’s
10 and 10
10 and 10
10 and 8
Low cable flys
30x10 4 sets
Bi’s
seated decline superset
30’s/20’s
4 sets of 10
seated incline
30x10 4 sets
seated hammer
30x10 4 sets

Back and Shoulders
J’s as warm up, then
50x10 4 sets
Lat pd
14ox10 4sets
seated cable row pronated grip
140x10 4 sets
1 arm db row
100x10 4 sets
H Strength high row supinated grip super set
100/80x10 3 sets
rack pulls below knee height (been 4 months, knee surgery)
135x5
225x5
315x5
405x3 tough and a little slow, but solid
Shoulders
Cable lat raise
20x15 3 sets back to back no rest
seat db press
50x10
55x10
60x10
65x10
Seated db shrug, 2 sec squeeze
65x15 4 sets
Face pulls
140x10 4 sets
Everything felt strong and good. Solid workout, followed by dog walking 2.5 miles. Gotta do kettlebell swings and loose some fat :wink:

im in. Bench is strong man, what was the knee surgery on/for?

[quote]bignate wrote:
im in. Bench is strong man, what was the knee surgery on/for?[/quote]
Cool.
Had a menisectomy 14 weeks ago, Doc cut out about 20% of the posterior medial horn. He also reshaped my cartilage, which he said looked like crabmeat?, removed a Baker’s cyst and trimmed excess “fatty pad” which had grown to support the failing meniscus. A buddy of mine is in his early 50’s and still competes in PLing and had both of his done and is puling/squatting more than before, so I’m hoping for the same.

Chest and Bi’s
Bench
empty bar 10x 2 sets
95x10
135x10
185x10
225x5
245x5
265x5
275x3 felt strong, could have gotten 1 more, though it best to leave it :slight_smile:
225x10 2 sets
Incline DB
80x10
85x10
90x8
95x6
Cable flys pronated grip
40x10 4 sets
Decline db curls
35x10 4 sets
BB curls, back against rack
65x10 4 sets
Decline hammer, alt
30x10 4 sets
Measured my arms, 17" cold, that’s up 1/2", very happy with that!
4 sets of 50 kb swings Sat and Sun afternoon 50#.
Good day so far…off to walk the dogs.

Back/Shoulders
No DL, ran the indoor track two laps, stupid knee…
J’s as warm up
30, 40 x 10
50x10 4 sets
Lat PD
140x10 4 sets
BB Row
135x10 4 sets 2 sec squeeze at top
DB Row
100x10 4 sets really easy, maybe go Kroc style as these are the heaviest db at my gym?
Chest supp decline DB rows, sup grip
60x10 4 sets
seated face pulls
110x10 4 sets
Military press, strict
empty bar x 10
95x10
115x10
135x8 3 sets felt easy, will do more reps/sets next time
seated lat raise/shrug superset
15x15 raise
65x15 shrug w 2 sec squeeze
4 sets
Lots of chatting, didn’t get as much should work done as hoped, but they feel pretty fried, so that’s good…
Solid morning.

Chest and Bi’s
Thought I’d change it up a little today…
Incline BB Press
empty bar x10 2 sets
95x10
135x10
155x10
175x10
185x10
195x8
205x6, my ass was coming off the bench ;(
185x8
135x10
Flat bench DB Press
80x10
90x10
100x10 2 sets, last 2 reps slow and tough
High cable flys superset with TNT’s
50x10(f) 20(tnt) x 3 sets
Decline superset curl/hammer curl
30x10 each curl/hammer
4 sets
Standing EZ curl w/ 2) 25# plates
4 sets of 10
All felt good, needed to take it a little easier today, my tendons were hurtin’
Ran 2 laps (1/4 mile) as a warm up/ knee rehab. Felt ok.

Back and Shoulders
J’s as warm up 30, 40, 50 blah blah blah
DL
135x5
225x5
275x5
315x5 Felt easy, knee felt good, happy with that, it’s been a long time.
BB Rows Pronated
135x10
185x10 4 sets seemed easy
DB Rows
100x20x3 sets, Killer! Was smoked after this, but what the hell, felt easy and great.
Seated cable low row supinated
140x10x4 sets
Cable rear delt flys
30x10
superset with shrugs
45# plates 20 w/ 2 sec squeeze
3 sets
cable lat raise single arm back to back
20x10 3 sets
cable front raise single arm back to back
20x10 3 sets
some ab bullshit to fill up time, I was spent after the DL and DB rows, it was worth it.
1

Chest/Bi’s
Excellent day!
Bench
empty bar 10 2 sets
95x10
135x10
185x5
225x5
245x5
265x5
275x3
295x1 PR!!
On my way to 315 by my bday, on 3.21, at 44
Incline DB
80x10
90x10
100x10x2
High cable flys/TNT’s compound set
50x10/20 4 sets
Decline Curl
35x10 4 sets
chest supp decline curl
30x10 4 sets
21’s
EZ 40x3 sets
Ran 2 laps, 1/4 mile for knee, thought I’d do 3, but it felt iffy.
Off for dog walking, 2.5 or 3 M. since it’s not raining.

Back/ Shoulders
Solid day, very happy.
J’s as warm up
DL
135x5
225x5
275x5
315x5
365x1 Best since knee surgery! Wasn’t easy, wasn’t hard.
1 Arm DB Row
100x20x3 sets
Hammer Strength Hi Row, Sup grip
100x10 (each arm)
110x10
120x10
Military press, strict
empty bar x10
95x10
115x10
135x10x4 sets
Face pulls
150x10x4 sets
Lots of chatting, didn’t get as much done as I planned, but the weights and performance were solid, so no worries.

Chest/Bi’s
Nothing amazing, just average.
Bench
empty bar x10x2
95x10
135x10
185x10
225x12 (was thinking 15, but…)
225x11
225x10
225x9
Incline
135x10
superset w/
20x10 pronated incline fly
4 sets of the above, very quickly
Low cable flys
30x10x4, very quickly
Incline curls
35x10x5 sets
Decline ches sup curls
30x10x4
Alt decline hammer
All in all solid. Started diet on Monday, need to lose 12# in 6 weeks for trip and to be generally more awesome :wink:

30x10x4
A

Back/Shoulders
Worked out at a different gym with a buddy this morning.
J’s as warm up
Pendlay Rows
135x10
155x10
175x10
185x10 It’s been a while…
DB Rows
100x20x3 sets Brutal
Sup grip BB rows
185x10x3 sets
Military Press
empty bar
95x10
115x10
135x10x4
Face pull/Shrug superset
87x10 facepull/45# platex20 2 sec squeeze
4 sets.
Smoked, but good :wink:

Chest and Tri’s
Bench
empty x10x2
95x10
135x10
185x5
225x5
245x5
265x5
275x3
275x2
225x8
225x6
Incline
135x10
155x10
165x10
175x10x2
Decline DB fly, then press
50x10 (too heavy only 7 presses)
45x10x3
Close grip bench
95x10
115x10
125x10
135x10
Trying this routine out for a while, need to see how my tendons feel with the tri work.