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05-04-2021 , 10:33 PM

#576

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/4/2021

Squat: 135x8, 225x5, 315x5x3
Leg press: 360x10, 540x12, 630x8x2
Ab machine: 3 sets

Quote

05-06-2021 , 10:17 PM

#577

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/5/2021

Bike ride: 14.0 miles (642 kcal)

5/6/2021

Bench press: 45x8, 135x8, 185x14, 205x10, 225x4
Sling shot bench press: 225x5, 265x5, 285x1
Dips: BWx51 (PR), BWx43
Bike ride: 13.9 miles (648 kcal)

Quote

05-07-2021 , 08:28 PM

#578

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/7/2021

Lat pulldowns: 4 sets
Shoulder press machine: 3 sets
Superset:
- DB laterals: 2 sets
- DB front raise: 2 sets
Deltoid raise machine: 2 sets

My left shoulder feels less bad, so I did as much weight as I could without getting any clicks, pops, or sensations of instability. It went okay.

Quote

05-10-2021 , 10:30 PM

#579

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/9/2021

DL: 135x5, 225x5, 315x1, 365x1, 435x2

5/10/2021

Close grip bench press: 45x8, 135x8, 185x3, 205x10, 225x5, 225x4
Sling shot close grip bench press: 225x6, 275x1
Push-ups: BWx102 (PR), BWx61
Triset:
- DB hammer curls: 25x30
- DB rolling triceps extensions: 25x30
- DB fly: 25x30
Bike ride: 16.0 miles (743 kcal)

Deadlift day was time limited.

Quote

05-11-2021 , 10:42 AM

#580

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Check this out: https://goeata.org/protected/EATACD0...Buchberger.pdf

That's a great shoulder rehab program. I've used it a lot and it has definitely helped.

Quote

05-17-2021 , 03:59 PM

#581

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks Cha! I'll check it out.

Quote

05-17-2021 , 08:23 PM

#582

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Rich Muny

Thanks Cha! I'll check it out.

I've only been doing about half of it ~twice a week sine the procedure I had in January. Saw my PT today. She said my supraspinatus, which was half torn, is 100% now. My infraspinatus is ~80%.

Quote

05-22-2021 , 01:16 AM

#583

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Awesome!

Quote

05-22-2021 , 01:22 AM

#584

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/12/2021

Bike ride: 15.4 miles (717 kcal)

5/13/2021

Squat: 135x8, 225x5, 315x5x3
Leg press: 360x10, 630x9x3
Bike ride: 14.1 miles (669 kcal)

Quote

05-22-2021 , 01:24 AM

#585

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/17/2021

Bench press: 45x8, 135x8, 185x3, 205x10, 205x8, 225x3
Sling shot bench press: 225x5, 265x2
Dips: BWx53x2 (PR)

5/18/2021

Lat pulldowns: 4 sets
Shoulder DB press: 3 sets
Superset:
- DB side laterals: 2 sets
- DB front raise: 2 sets
- DB hammer curls: 40x10

Quote

05-27-2021 , 06:22 PM

#586

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/22/2021

DL: 135x5, 225x5, 315x1, 405x2
Lower back machine: 4 sets

5/24/2021

Close grip bench press: 45x8, 135x8, 185x3, 205x9, 225x4x2
Sling shot close grip bench press: 225x6, 265x3
Push-ups: BWx80, BWx53
DB hammer curls: 40x10

5/27/2021

Squat: 135x5, 225x5, 315x5x3
Leg press: 360x10, 630x10x2
Ab machine: 3 sets

Quote

05-29-2021 , 11:19 PM

#587

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/29/2021

Bench press: 45x8, 135x8, 185x3, 205x10
Dips: BWx54 (PR), BWx51
Bike ride: 14.3 miles (685 kcal)

My mid-back tightened up while benching. Stretching didn't help, so I moved on to dips, where at least I can still dip my age (with a couple in reserve). I went home and sat down on a chair with a round back. Just about every vertebra from my tailbone to my upper back cracked and I felt good as new.

Quote

05-30-2021 , 08:00 AM

#588

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,786

54 dips is incredible

Quote

05-30-2021 , 11:11 AM

#589

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote

05-30-2021 , 11:07 PM

#590

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks Cha and feel wrath!

Quote

05-30-2021 , 11:08 PM

#591

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/30/2021

Lat pulldowns: 4 sets
Shoulder press machine: 3 sets
Superset:
- DB side laterals: 2 sets
- DB front raise: 2 sets
DB hammer curls: 40x10
Bike ride: 13.9 miles (654 kcal)

Quote

06-01-2021 , 10:31 PM

#592

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/31/2021

DL: 135x5, 225x5, 315x6
RDL: 135x5x2
Ab machine: 3 sets

Just a light-duty day. I didn't want to overdo it on my back, although it feels fine.

6/1/2021

Bike ride: 15.9 miles (777 kcal)

Quote

06-06-2021 , 08:20 PM

#593

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/4/2021

Close grip bench press: 45x8, 135x8, 185x3, 205x10, 225x3
Bike ride: 16.5 miles (829 kcal)

My lower back muscle cramped up for some reason (nothing spinal). It didn't bother me until I stared benching and it cleared up once I went home. Odd.

6/5/2021

Bike ride: 16.6 miles (903 kcal)

6/6/2021

Close grip bench press: 45x8, 135x8, 185x3, 205x5
Hammer Strength bench: 3 sets
Sling shot Hammer Strength bench: 3 sets
Push-ups: BWx91, BWx55
DB hammer curls: 25x30
DB rolling triceps extensions: 25x30

My lower back muscle cramped up again, but not as bad. I switched to a Hammer Strength machine. I'll probably switch to incline press for a week or two until this clears up.

Quote

06-07-2021 , 02:56 AM

#594

BrianTheMick2

Long way to go and a short time to get there.

Join Date: May 2012 Posts: 19,410

That is more than a couple of workouts ending in back pain/cramps.

I hope it clears up quickly

Quote

06-07-2021 , 10:56 PM

#595

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks. It's weird. I never had an issue with this before. My back is perfectly fine except when benching, when it tightens up. Yes, hopefully it will clear up soon.

Last edited by Rich Muny; 06-19-2021 at 10:06 PM. Reason: typo

Quote

06-07-2021 , 10:58 PM

#596

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/7/2021

Bike ride: 16.4 miles (789 kcal)

Quote

06-12-2021 , 11:49 PM

#597

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/12/2021

Squat: 135x5, 225x5, 315x6x3, 225x10
Leg press: 360x10, 630x10x2
Hanging leg raise: BWx12

Quote

06-13-2021 , 10:50 PM

#598

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/13/2021

Bench press: 45x8, 135x8, 185x3, 205x10, 205x6x2
Sling shot bench press: 205x5, 245x4
Dips: BWx55 (PR), BWx50
Shoulder press machine: 3 sets
Bike ride: 16.3 miles (751 kcal)

My back didn't tighten up on the bench press this time, finally.

Quote

06-18-2021 , 04:25 PM

#599

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Rich Muny

6/13/2021

Bench press: 45x8, 135x8, 185x3, 205x10, 205x6x2
Sling shot bench press: 205x5, 245x4
Dips: BWx55 (PR), BWx50
Shoulder press machine: 3 sets
Bike ride: 16.3 miles (751 kcal)

My back didn't tighten up on the bench press this time, finally.

Quote

06-19-2021 , 10:07 PM

#600

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks Cha.

Quote

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