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Post by "ronnybench" on Aug 6, 2014 13:27:22 GMT -5
Wednesday August 06, 2014
15 minutes on the treadmill
15 minutes on the eliptical
20 minutes of weighted stretching for shoulders (5 lb dumbbells)
squats on smith machine
grip strength
3x5x135 dual overhand,alternate and reverse alternate grip
one armed squats since my left arm still can't reach the bar
6x136
roman deads
3x5x135 dual overhand,alternate and reverse alternate grip
held for ten count
shoulder rehab exercises
full body stretches on mat
foam roller stretches
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Post by "ronnybench" on Aug 7, 2014 9:40:45 GMT -5
Thuusday August 07, 2014
15 minutes on the treadmill
15 minutes on the eliptical
grip strength
30,and 40 lb dumbells held and rotated wrists for 30 seconds
Iso curls (bilateral)
3x10x30
squats on smith machine
3x10xbar
one armed squats since my left arm still can't reach the bar
seated rows
2x10x60
7x60 grip gave out
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Post by "ronnybench" on Aug 11, 2014 15:41:45 GMT -5
Monday August 11, 2014
15 minutes on the treadmill (walking)
15 minutes on the eliptical
flat bench press
20x bar
10x 135
5x 225
5x 250
4x3x 250
Saw Dr. Maoury on Friday, He is refering me to a surgeon. Recomends that I get my shoulder "cleaned up"
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Post by "ronnybench" on Aug 19, 2014 13:13:13 GMT -5
Tuesday August 19, 2014
Went to the Orthopedic Surgeon this morning. He did not even wait for the X-rays, told me I had severe arthritis and
two options:
Live with it
or have my shoulder replaced.
If I have my shoulder replaced I will not be able to lift heavy weights. The X-rays show a big bone spur on one side of the joint. This is what prevents me from putting my hand back behind my head to hold the bar for squats, so squats are out of the question except one armed on the smith machine.
I said I will lift weights until I cant stand it any more and he said then come see him.
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Post by "ronnybench" on Aug 28, 2014 11:59:14 GMT -5
Thursday August 28, 2014
I have been fairly depressed since I got the Dr.'s opinion on my shoulder. I have been putting off going to the gym because I was afraid of what I might not be able to do. I finally screwed up enough courage this morning to give it a test.
flat bench press
10x bar
10x 135
5x 225
2x 275
315
2x 225
Shoulders were feeling it by this time so I called it a win and went home.I did stop at the dumbell rack and pick up one of the 95's with my left hand. I couldn't do that two weeks ago so I count that as another win.
Its a start and now I feel better mentally.
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Post by "ronnybench" on Sept 4, 2014 8:35:29 GMT -5
Thursday September 4, 2014
flat bench press
10x bar
5x 135
5x 225
5x 275
3x 315
5x 135
grip strength
135 shrugged 10 times
225 shrugged 10 times
315 shrugged 10 times
405 shrugged 5 times
improvement over last week, "slow but sure wins the race" (the tortise)
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Post by "ronnybench" on Sept 12, 2014 11:32:59 GMT -5
Friday September 12, 2014
flat bench press
10x bar
5x 135
5x 225
5x 275
3x 315
grip strength
135 shrugged 10 times
225 shrugged 10 times
315 shrugged 10 times
405 shrugged 5 times
500 shrugged 5 times
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Post by "ronnybench" on Sept 18, 2014 19:52:41 GMT -5
Thursday September 18, 2014
flat bench press
10x bar
10x 135
5x 225
5x 275
3x 315
335
345
350
grip strength
315 shrugged 10 times
405 shrugged 10 times
500 shrugged 5 times
600 pulled off rack and locked out
600 pulled off rack and missed lock out
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Post by "ronnybench" on Sept 25, 2014 11:44:05 GMT -5
Thursday September 25, 2014
flat bench press
10x bar
5x 135
2x2x 225
275
six singles @ 315
grip strength
315 shrugged 10 times
405 shrugged 10 times
500 shrugged 5 times
600 pulled off rack and missed lock out
600 pulled off rack and locked out held for 6 count.
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Post by "ronnybench" on Oct 2, 2014 11:15:28 GMT -5
Thursday October 2, 2014
flat bench press
5x bar
5x 135
5x 225
5x 275
3x 315
1x 325
2x 325
1x 325
1x 325
2x 325
grip strength
315 shrugged 10 times
405 shrugged 10 times
500 shrugged 7 times
600 shrugged 2 times
600 pulled off rack and locked out held for 10 count.
690 broke loose lifted about 4 inches off rack
690 broke loose
much better
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Post by "ronnybench" on Oct 9, 2014 12:16:46 GMT -5
Thursday October 9, 2014
Another less than stellar day at the bench. I wonder if I am to the point where I need two weeks to recover. I seem to be alternating between good and bad days. I am also contemplating dropping the bench and becoming a deadlift specialist.
flat bench press
I decided to try close grip positions to transfer the weight from the shoulders to the triceps.
10x bar very close grip felt good no pain.
10x 135 moved out a hands width and still felt good
2x 225 still close grip but transferred all the pain to my elbows, lost a lot of strength
3x 225 went wide, still hurt but got the strength back.
2x 275 wide
1x 315 wide
2x 330 wide
1x 330 brought my grip in a finger- missed
1x 330 wide
1x 330 wide
1x 330 wide
Will go up 5 lbs again next week and see how it goes.
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Post by "ronnybench" on Oct 16, 2014 10:47:27 GMT -5
Thursday October 16, 2014
Went much better today, I think the 2 week recovery is probably right on.
flat bench press
I decided to quit crying and just lift the weight.
10x bar
7x 135
5x 225
4x 275
3x 315
2x 335
2x 335
2x 335
1x 335
1x 335 tried for the second one but missed, just out of gas.
grip strength
315 shrugged 10 times
405 shrugged 10 times
500 shrugged 7 times
600 pulled off rack and locked out held for 10 count.
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Post by "ronnybench" on Oct 23, 2014 11:31:52 GMT -5
Thursday October 23, 2014
Leg press
10 x 1 plates both sides
10 x 3 plates both sides
10 x 5 plates both sides
dead lift
135
135
315
315
405
455
500
one arm rows
2x5x80 bilateral
5x100 bilateral
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Post by "ronnybench" on Oct 30, 2014 11:48:12 GMT -5
Thursday October 30, 2014
flat bench press
10x bar
10x 135
5x 225
5x 275
4x 315
2x 330
365
340
340
2x 340
340
340
grip strength
315 shrugged 5 times
405 shrugged 5 times
495 shrugged 5 times
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Post by "ronnybench" on Nov 6, 2014 11:40:56 GMT -5
Thursday November 6, 2014
Leg press
10 x 2 plates both sides
10 x 4 plates both sides
10 x 6 plates both sides
dead lift
3x315
405
455
500
one arm rows
3x5x100 bilateral
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