PT
I got to move my own arm today!!! My new exercise is shoulder flexion while lying on my back. I also get to do protraction like I’m punching my arm out. That one hits my serratus.
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Great news J, soon you’ll be released to lifting light weights.
What I meant was that you could do a set of rest pause on one exercise and then a 350 set on the next one.
Have fun with the hotdogs and enjoy the party
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7.12.19
Woke at 212.2 lbs. Not sure why. I only had about 1200 calories in me before dinner. I ate a bit more than usual but it was decent food. Maybe it was the bowl of watermelon…
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350 W4 D3 (Pull 3)
WARM UP
Elliptical, L5, 5 min
SL GLUTE BRIDGE
5 ea with 10 sec hold
SMITH RDL
25 x 20
75 x 15
95 x 15 x 3
It was awkward with one hand, but I tried.
DUAL CABLE PULL DOWN (LEFT ARM ONLY)
40 x 10
60 x 30
70 x 20
90 x 15, 15
Misjudged my weights again so I wasted a lot of grip energy on the early sets.
REV CABLE FLY
20 x 30, 18, 16 + 10 partials
SA CABLE HAMMER CURL
30 x 25, 15, 12
SA OH CABLE EXTENSION
30 x 26, 13, 12
A couple of notes and changes. First, this is the last workout of my 350 Program. I will continue doing the same workouts but I’m switching to a 50% Set Program. I’ll do one set to failure with the goal being around 15 reps, rest 1 minute, and then try to get half the reps.
The second change is that I’m moving triceps to my pull days and biceps to push days. That’ll increase my frequency a bit for hitting arms.
5 Likes
7.13.19
Woke at 211.2 lbs. I suspect that my weight is reflecting the timing of my food rather than the amount. Two mornings of higher readings than expected have followed two days of not eating enough during the day and making up for it in the evening.
It’s a simple fix - don’t do that.
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RECUMBENT BIKE
20 min Interval, 2:1 ratio, L10/20, 5.35
MACHINE CRUNCH
95 x 20, 18, 12
LYING LEG RAISE
2 x 15
Finished with some stretching and rehab stuff.
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Bullshit. There is no evidence to support this.
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I’ve been at the same point J, thanks for the quick fix.
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Mort, the nutrition book I read told me why i should eat my food in even increments but I try to convince myself I can do otherwise. Getting behind on food makes me more hungry in the evening and I’ve been giving in to my hunger since I’m in maintenance mode.
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It’s 8:30pm and I already feel hung over. I didn’t overdo it on food. I had three chili cheese dogs, a handful of chips, a few bite sized cookies, and a Krispy Irene donut for “dinner”.
I went back for another hot dog and donut but they were gone. I decided to eat 10 more bite sized cookies (Chips Ahoy) and the crumbs from the Nacho Cheese and Cool Ranch Doritos and the Cheetos.
I had five Sam Adams beers and a bloody Mary before my dinner and one more beer after. My head is killing me at the base of my skull and it’s not even tomorrow yet.
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As we get a bit older, mixing shitty food and booze is a tough combo. I can do one or the other, but when I do both, it gets ugly.
Sleep it off!
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Time to go to bed early lol. It’s bad when the headache starts the night of. Early morning cardio would be fun 
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Rehydrate. Like, force fluids. It’ll help.
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Yeah more beers 
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7.14.19
Woke at 215.6 lbs.
My wife claims it was the junk food - specifically the dozen Chips Ahoy.
Nope!
I had one more beer and about 40 oz of water after my post. I feel worn out, but other than that I’m doing alright.
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Cardio and abs FTW. Throw in calves and forearms, and you’ll have the workout I used to call “The Greek Statue.”
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7.15.19
Woke at 215.0 lbs. Back to the iron today…er, the cables.
I think I’m in a good routine. I do calves on push days and I’ve started throwing in some forearms with my PT. Three days of lifting feels good. I’m excited to train today. And it’s nice doing cardio on separate days. I don’t have to cram everything into one day. I was doing today before my surgery and the workouts were long.
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50% Set Program Push #1
50% sets consist of an AMRAP at a given weight, rest 1 minute, then repeat with the goal of getting half the reps that you got on the first set. I’m aiming for roughly 20 reps. Today was my first attempt so I came in a little light on some exercises and a little heavy on others. I’ll adjust as I go.
AIRDYNE
6 minutes cruising
12" LATERAL BOX STEP UPS
BW x 15ea x 2 sets
LYING HAMMER STRENGTH BENCH
50 x 10
70 x 11, 8
SMITH JAVELIN PRESS
25 x 10
35 x 10, 6
SA REVERSE CABLE CURL
20 x 10
40 x 18, 12
INCLINE DB CURL
25 x 10, 6
LEG PRESS CALVES (1.5 REPS)
200 x 20, 13 + 30 sec stretch
12" STEP UPS
30 x 25, 17 ea
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What do you do for forearms? I’ve never found something that I thought worked very well.