Squats
225 x 3
315 x 3
405 x 3
415 x 2 x 2 sets
405 x 2
315 x 5
DB Side Raises
50 x 5
50 x 6 x 2 sets
DB Front Raises
50 x 6 x 3 sets
On a side note, if anyone has some input I’d like to hear it. I am having issues with shoulder flexibility, which is a new development for me in life. In spite of stretching it takes me until the third set to really be able to get my hands back where I need them to be to set the bar right for squats. It seems like everything just tightens up and doesn’t want to let go.
Might be tight pecs/muscle in armpit area. Mine stays tight and I use a door frame to stretch it out.
That’s what it feels like, just a new phenomenon for me. I didn’t bench or do pec work at all when I did Strongman, and had low test. I didn’t think that mattered, but I’m hearing that there are a lot of androgen receptors in the chest and shoulders and that may be a contributing factor now that I am on TRT.
Didn’t you hyperparathyroidism? I understand it not the same but, Hyperthyroidism is known to target the muscles around in the shoulders. Maybe surgery caused a possible imbalance?
I did. Supposedly the surgery can cause issues for up to 6 months afterwards. For me it’s been closer to 2 years now. Hard to say though, it was a lot of digging around behind the thyroid. Before Strongman I used to bench and do flyes, a lot more than now, without this issue. Of course I was a lot younger then.
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Finally back to the gym. Still not 100%, felt like puking a few times during the workout but that was all about my lungs still not being there. Thought I had Dengue, but it is more probable it’s just the Walking Pneumonia that makes the rounds here. The heat doesn’t help, one of these days I’m going to remember my IR temperature gun and get a pic. No A/C, no fans, no lights. Central America hot.
Squats
225 x 4
315 x 4
405 x 4
405 x 3 x 3 sets
315 x 4
Walked off the nausea on the way home.
Ewwww, that doesn’t even sound like fun. Hope you feel better soon.
BP
135 x 5
225 x 5
295 x 3 x 3 sets
305 x 2
295 x 3
225 x 7
DB Front Raises
50 x 6 x 3 sets
DB Side Raises
50 x 6 x 3 sets
DB Rear Flyes
50 x 10 x 3 sets
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Squat
225 x 3
315 x 3
405 x 4
415 x 3 x 2 sets
405 x 3
315 x 6
I am way too busy for somebody retired.
BP
135 x 5
225 x 5
315 x 1 x 4 sets
295 x 3 x 2 sets
225 x 8
DB Front raises
65 x 4 x 3 sets
DB Side Raises
65 x 4 x 3 sets
Reverse Flyes
65 x 6 x 3 sets
DB Curls
65 x 6 x 3 sets
The gym has a limited DB selection. There is nothing between 50 and 65 unfortunately so I made a bigger jump than I really wanted to.
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Several people I know say this. Says it’s more hectic than working.
I like think you used the 65s just to make the rest of us feel insignificant and weak. How old are you? Height? Weight? I need a mental picture here. Or a pic would even be better.
47, 6’-0, 270 or so, depending. I’m not tiny.
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Thanks! At least we can feel better about ourselves knowing that you’re not knocking those out at 150lb 
Foiled again. Someone was warming up in the squat rack when I walked in. My timing is off this week.
T-bar Row
3 plates x 5
4 plates x 5
5 plates x 5 x 3 sets - all plates on end of machine, no more room after 5.
DB Shoulder Press
45 x 5
90 x 2 x 4 sets
Couldn’t resist the shiny new 90’s
Tricep Pushdown
190 x 10
210 x 8
210 x 7
210 x 4
Probably shouldn’t work tri’s and shoulders the next day after bench and shoulders
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Sometimes a follow-on double-pump day feels pretty good.
Squats
225 x 3
315 x 3
405 x 3
425 x 3 x 2 sets
425 x 4
415 x 3
315 x 5
Good session, didn’t feel like I pushed too hard.
BP
135 x 5
225 x 5
315 x 2 x 2 sets
315 x 1
325 x 1
315 x 1
225 x 10
DB Front Shoulder Raise
65 x 5 x 3 sets
DB Side Raise
65 x 4 x 3 sets
DB Rear Flyes
65 x 9 x 3 sets
So there was a “Green” alert here today for excessive rain and cold temperatures. It was 72 F.
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Honestly, the side raises are not what they could be. It is the weakest of the three for me, and it was way too big of a jump for that movement. Oh well. Move up to that or don’t move up, so I’ll suffer through. Oddly, in my younger days when I was actually strong and competing, the rear flyes were far and away the weakest of the three for me, and now it’s the strongest.
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The front raises for me are the worst. The little bastards just don’t want to get big and strong. Maybe someday…lol