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Post by luyando on Aug 10, 2013 16:50:35 GMT -5
8/10/13
25 mins elliptical
Leg press - 450x12 540x12 650x12 740x12 840x12 650x20
Hack Squat 225x8x3
Leg Ext - 100x12x2 125x12 150x12
Leg curl - 60x10x4
5 rehab sessions
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Post by luyando on Aug 11, 2013 12:05:32 GMT -5
8/11/13
Today is my day off from cardio and training......... so
5 rehab sessions are still a go for today.
Congrats to Brandon Lilly on a huge raw total at Capo! 4 pr's can't have better meet then that!
Congrats to Eric Lillibridge on Huge total and PR Deadlift and total!
Congrats to Sam Byrd for a sick 854 squat at 220 (i know some people are crying that you used knee wraps but that was flat out sick!)
Congrats to Hawthorne for s ick 11x bodyweight total raw!
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Post by luyando on Aug 12, 2013 22:03:40 GMT -5
8/12/13
15 <ims Elliptical
2 mile bike ride
5 rehab sessions
SBS - barx8x2 100x8x2 150x8x2 200x8x2 240x8 275x4
Leg Extension - 100x12x5
Leg Curls 60x12x5
Body feels run down and head cold setting in. Forgot to eat all day other then coffee and cream first thing i the morning didnt help matters. I remembered at 430 pm and slammed a protein shake and left over half of grilled chicked breast. Dark Rage Preworkout is awesome but I ened up cramoing bad from lack of food and hydration all day. I should know better. Been so focussed on rehab and cardio that i forgot to eat.
My crew had a good session today new guy Andrew Burnell hit a solid raw 625 squat and Vinny miles hit a solid 550 in single ply overkill.
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Post by luyando on Aug 15, 2013 4:34:27 GMT -5
8/13/13
Fighting bad chest cold so decided to sleep the day away only got two therapy sessions in today.
8/14/13
Red Man Rows
Chest suupported rows
Wide grip lat pulls downs
T Bar rows
Did a circuit of 5 sets of 15 reps on all no rest in between exercises and one minute rest in between cycle.
Got all 5 rehab sessions in. Cold is starting to break up. Thank God for good drugs.
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Post by luyando on Aug 17, 2013 17:38:14 GMT -5
8/15/13 & 8/16/13 were identical
5 rehab sessions
Decided to lay off cardio and heavy legs for a few days to try to kick this chest cold
8/17/13
Machine bent over rows, Chest supported Rows, Lat pulldowns, T-bar rows - circuit - 15x5
Did circuit training for back increased the weight a little from last session. training lighter with higher volume and no rest inbetween exercises with about a 2 min rest inbetween circuits. Keeping my ego in check and listending to the Dr's and my body. All in ll my shoulder is on the mend. Mobility is getting better daily and and the select shoulder strengthing exersises they have me doing im getting stronger every day. Pushing myself as hard as I can with the options I have been given. Staying positive and focussed. My body weight was down to 267 this morning wich is a feet in itself.
On a Team note Roger Pops Ryan smashed 810 lbs full range today like an empty bar in a single ply shirt. This dude is as good as they come on and off the platform. Honored to have him training with me.
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Post by luyando on Aug 25, 2013 14:26:37 GMT -5
8/18/113
5 rehab sessions
8/19/13
5 rehab sessions
25 mins Elliptical
Abbs!
SBS - barx8x2 110x8x2 150x8x2 200x8x2 260x8x2
Leg Press - 450x12 54x12 650x12
Leg Ext - 100x12x2 125x12x2
Leg Curl - 60x10x3
8/20/13
5 rehab sessions
25 Mins Elliptical
Abbs
Redman rows - Chest Supported Rows - Lat Pulldowns - T-bar Rows 5 rounds of 15 reps
8/21/13
5 rehab sessions
25 mins Elliptical
Abbs
8/22/13
5 rehab sessions
25 mins elliptical
abbs
Back circuit same movements s 6 rounds
8/23/13
5 rehab sessions
8/24/13
5 rehab sessions
SBS - barx8x2 110x8x2 150x8x2 200x8x2 240x8x2 270x8x2
Leg Press - 450x12 540x12 630x12 720x12 820x12
8/25/13
5 rehab sessions
25 mins elliptical
back cuirtcut 15 reps 6 rounds
abbs
Training and rehab aree going at the pace I want right now. Busy all the time but getting my work in. Body weight is down to 265. haven't been this light without doing water manipulation for a meet since 2007.I go back to work this week so now will be the true test of my drive and dedication.
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Post by luyando on Sept 14, 2013 20:54:36 GMT -5
9/14/13
Bench w fat bar - barx12x2 40x12 60x12 80x12 100x12
Decline bench w fat bar 60x12 80x12 100x12 120x12
Incline Bench w fat bar 60x12 80x12 100x12 120x12
Pec deck 40x12x2 50x12x2
Push downs 100x12 125x12 150x12x2
Rope push downs 50x12x4
Scull crushers w oly tricep bar barx12 40x12 60x12x2
26 mins HIIT on elliptical
Dr cleared me to start training full body. Starting slow and listening to my body. Fat bar puts less stress on the shoulders so I will be utilizing it for a while. Felt good to get a chest pump. Haven't attempted to bench since March 23. Feels good to get a real session in. Baby steps
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Post by luyando on Sept 17, 2013 9:12:11 GMT -5
9/16/13
SBS - Barx8x2 110x8x2 150x8 200x8 240x8 290x8 330x8 370x3
Leg Press - 450x12x2 540x12x2 650x12x2
Leg extension - 50x20 100x12x4
Shoulders supported weight with no issues. Going to continue to take it slow and increase weight each week. Going to continue with the High rep bullshit for a while.
My training partners are getting ready for Relentless Detroit. Andrew Burnell training for his first meet ever raw a light 275er (255) nailed a 680 squat! Kid has a great work ethic. Vinny Miles hit a solid 590 squat in single ply gear. And new lifter Bailey Jansen.... Sr in high school pulled a solid 240 lbs. raw. She is one of my life time training partners daughters and going to be a beast!
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Post by luyando on Sept 17, 2013 20:50:28 GMT -5
9/17/13
Bench w Phat pad & bar - barx12x3 40x12 60x12 80x12 100x12 120x12
Decline bench w phat bar - 40x12 60x12 80x12 100x12 120x12 140x12
Incline bench w phat bar - 60x12 80x12 100x12 120x12
Peck deck - 50x12 60x12 70x12x2
Tricep bar skull crushers - 40x12 60x12 70x12
Push downs - 100x12 125x12 150x12 175x10
Rope push downs - 50x12 60x12 70x12 60x12 60x12
Light weights lots of volume. Shoulders feel good. I am taking it slow each rep is slow down and steady up concentrating on staying tight as possible. Ego is ok with the weights I am handling. I know taking it slow I will be stronger and healthier in the long run.
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Post by luyando on Sept 20, 2013 8:45:38 GMT -5
9/19/13 SBS - barx8x2 110x8x2 150x8 200x8 240x8 290x8 340x8 405x3 Red man rows - 90x15x5 Leg Ext - 100x12x5 CSR's - 100x15x5 Lat pull downs - 135x15x5 Tbar rows - 90x15x5 Slowly increasing weight each training session. Shoulders feel good. Taking things slow as I only want to do this one time and not end up back under the knife. Still getting 3-5 shoulder rehab sessions in a day and cardio 4-5 times a week in. Body weight has been hovering around 265. After Olympia I will tighten down some more on nutrition and eating lifestyle to get down into the 250's where I plan on staying for a while. My crew is all looking strong for Relentless Detroit. My son Hunter pulled a huge pr of 150 lbs for a double this week I will get video posted tonight. My crew has reached $3000.00 so far goal is at least $5000.00 for Relentless Detroit Relentless Detroit 2013 | Nonprofits - YouCaring.com www.youcaring.com/nonprofits/relentless-detroit-2013/68838 |
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Post by luyando on Sept 20, 2013 19:18:42 GMT -5
9/20/13
Cross body band extension - 5 sets of 15 reps
External rotation side bands - 5 sets 15 reps
Lying side dumbbell Raises - 8x15x5
Incline Military press - 20 lb barbell - 15 reps 5 sets
Called it there. My shoulders are so weak and got sore real fast. I am trying to keep an open mind and good attitude. But this was very humbling for me. Going to keep my focus on volume and my mobility a priority. The strength will eventually come back. Iif not I will see if I can get some one to send me one of those super duper trampoline shirts that do all the work for you.
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Post by luyando on Sept 21, 2013 11:43:59 GMT -5
9/21/13
Bench w phat bar - barx12x2 45x12 65x12 85x12 105x12 125x12
Decline w phat bar - 45x12 65x12 85x12 105x12 125x12 145x12
Incline w phat - 45x12 65x12 85x12 105x12 125x12
Peck deck - 55x12 65x12 75x12 85x12
Swiss Bar skull crushers - Barx12 55x12 75x12 85x12 55x12
Push downs - 100x12 125x12 150x12 175x8 150x12 125x12 100x12
Rope Pushdowns - 50x12 60x12 70x12x2
Every thing fell into place today. Shoulders feel good and got plenty of volume and blood moving.
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Post by luyando on Sept 22, 2013 10:25:06 GMT -5
9/22/13
16 mins HIIT Cardio on Elliptical
Seated Military Press - 20x15x2 30x15 40x15x2
Kettle Bell upright rows - 15x15x2 25x15x3
Straight Bar Front Rows - 12x15x2 17x15x2 22x15
LSDBR's - 5x15x2 8x15x2 10x15
Shoulder Harness - 5x15x3
Rear felt swings - 8x30 10x25 12x20
Light weights but as much as my body will allow me to handle right now. All in all good work lots of volume to get the blood flowing. I am being patient and getting healthier and stronger every day!
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Post by luyando on Sept 24, 2013 21:23:03 GMT -5
9/23/13
Swiss bar flat bench - barx12x3 55x12 75x12 95x12 115x12 135x12
Swiss Bar decline - 55x12 75x12 95x12 115x12 135x12 155x12
Swiss bar incline - 55x12 75x12 95x12 115x12 135x12
Peck deck - 55x12x4
Rope push downs - 60x12x2 75x12
Went a little heavier today no issues. Had to really focus on staying tight on incline and bringing the bar down even. Other then that a good session
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Post by luyando on Oct 2, 2013 22:22:40 GMT -5
10/1/13
Bench w phat bar - barx12x2 50x12 70x12 90x12 110x12 130x12 150x12 170x12
Decline w phat bar - 70x12 90x12 110x12 130x12 150x12 170x12 190x12
Incline w phat bar - 70x12 90x12 110x12 130x12 150x8
Push downs - 75x12 100x12 125x12 150x12 175x12
Rope Pushdowns 50x12x2 75x12x2
Slowly increasing weights while keeping the rep range high. Shoulder are holding up good. Mobility work and rehab continue.
10/2/13
Band Stretches
Seat Militairy Barbell press - barx12x2 30x12x2 40x12x2 59x12x2
Kettle Bell upright rows - 15x15x2 25x15x2 35x15
Straight bar front raises - 22x15x2 32x15x2 42x15x2
Lying Side DBR's - 8x15 10x15x3
Kroc Swings 15x30 12x30 10x30
Neck Harness - 25x15x5
Shoulder strength felt a little better this time around. Progress is steady.
I will do a write up on the Olympia this week sometime
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