Training for 11/9
SuperSquats W2D2
Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 310x20
Pullover 25x20
Bench Press 27x10, 77x5, 97x12, 97x12, 97x12
Bent Over Row 135x10, 245x15, 245x15, 245x15
Trap Bar Deadlift 145x5, 235x3, 345x15
Pullover 25x20
10-mile walk
food for 11/8 calories 1765, carbs 199, fat 59, protein 124
bodyweight 11/9 4am 239 lbs
Training for 11/10/2021
Accessories
Pull Up 20,20,20 @ BW
Pull Up 2,2,2 +100lbs
Pull Up 1,1,0 +115lbs
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 35,35,35
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10
10-mile walk
food for 11/9 calories 2363, carbs 221, fat 56, protein 232
bodyweight 11/10 4am 235 lbs
Like a tank.
A bearded tank
Looking great mate. Had work is deff paying off
Socks and sandals never looked so good!
Superb & consistent hard work here.
Great progress! Good to hear you were able I get through the MRI this go around. Sucks you have to have surgery but at least you know.
Must have surgery. Need to have the surgery within the next 4 months. Plan to schedule for mid January.
Getting 4 anchors in shoulder to reattach the torn supraspinatus tendon. Two lateral row and two medial row.
The bicep is also torn at the shoulder. Being repaired with a bicep tenodesis at same time.
In a sling for six weeks.
PT begins 3-4 weeks after surgery and lasts for three months.
Can be cleared to resume training in as soon as four months.
Complete recovery takes one year.
It will be good to see you back at full power & without pain. 
Iām sure you will dominate this like everything else my man 
Hope every goes well
Noticed a lot of these, wow!
Best luck with surgery and recovery! Looking forward to seeing the finished product.
Best of luck, hope everything goes well
Welcome to the club brother.
Youāre diligent so Iād expect quicker recovery than normal.
I also doubt you need to wait 4 months to resume ātrainingā. I guess that depends on your goals and definition of training. Youāll want to stay away from heavy benching but in 6 weeks youāll be continuing 220 @ 10.
I wonāt be working. Canāt wait to see if I can walk a marathon in 8 hours.
thank you
kind words. thank you.
Didnāt even think about it. Iām in the Pacific Northwest. Birkenstocks and socks are normal.
Iām excited.
All that progress was made with a torn bicep and shoulder tendon.
Canāt wait to see what I look like time next year.
I agree. Thank you.
