Sean26607 fitness journey

[ScottRoland]

Wassup with that shoulder homie?

If I go heavy on glose grip bench press... my shoulder hurts too. It's been that way since I seperated it 20 years ago.

[Sean26607]

Wassup with that shoulder homie?

If I go heavy on glose grip bench press... my shoulder hurts too. It's been that way since I seperated it 20 years ago.

U know, I'm not sure...I had PT on it 3 years ago and it helped...felt better today, but not 100%.

[Sean26607]

11/11/14:

Chest / tris / light leg work / calves / LISS cardio.

Incline DBS press: 3 second negative, and pause at bottom.
80's x 10 (1 set)
90's x 10 (2 sets)

Weighted dips with slow negatives. Keep the head down:
1 plate x 12 (1 set)
1 plate x 10 (2 sets)

Cable press. Uphigh and pull down in front. 8 slow, 8 fast, 8 partials
35lbs/ side x 8/8/8 (3 sets)

Flat db flys: 2 second pause at bottom.
50's x 12 (3 sets)

Incline EZ bar skull crushers: 3 second negative.
80lbs x 12 (1 set)
90lbs x 10 (2 sets)

Incline plate loaded machine press:
1 plate+35lbs/side x 10 (1 set)
1 plate +25lbs/side x 10 (2 sets)

Straight bar pressdowns S/S reverse pressdowns:
90lbs x 12 <<< 60lbs x 12 (3 sets)

Standing calve raises: start wide and end up close stance by 3rd set. Contract every rep.
1 plate/side x 20 (3 sets)

Leg ext:
60lbs x 20 wide (2 sets)
60lbs x 20 close (2 sets)

Single leg curls:
20lbs/side x 20 (4 sets)

LISS cardio.

Tomorrow is my follow up with the surgeon. Hopefully, he'll clear me for additional leg work.

[Sean26607]

11/13/14:

Back / biceps / light leg work

Weighted rack chins:3 second negative and full stretch.
1 plate x 12 (3 sets)

Straight arm pulldowns: hold for contraction
60lbs x 12 (3 sets)

Rack deads:
365lbs x 10 (1 set)
405lbs x 10 (1 set)
425lbs x 10 (1 set)

Hoist machine pulldowns: 3 second negative
2 plates/side x 10 (1 set)
2 plates/side + 10lbs/side x 10 (2 sets)

Machine rows: contraction each rep.
165lbs x 12 (1 set)
180lbs x 12 (2 sets)

Deadlifts (just to see how the knee feels)
135lbs x 10 (1 set)
185lbs x 8 (2 sets)

Pendley BB rows:
135lbs x 10 (1 set)
185lbs x 10 (2 sets)

BB squats:
135lbs x 10 (2 sets)

Seated leg curls:
195lbs. x 20 (2 sets wide. 2 close) (4 sets)

Seated leg ext: 2 wide. 2 close.
60lbs x 20 (4 sets)

DB pinwheel curls S/S BB curls.
35's x 10 <<<70lbs x 10 (3 sets)

Wide grip cable curls S/S reverse cable curls:
105lbs x 12 <<< 60lbs x 12 (1 set)
105lbs x 12 <<< 45lbs x 12 (2 sets)


So the follow up with the surgeon went well. He cleared me for squats and deads...light work, of course. He said I cannot injure anything by doing it, but may prolong my already year long recovery if I go too heavy/hard too quick....

[Sean26607]

11/15/14:

Back (touch up) / traps / leg work / LISS cardio

Rope straight arm pulldowns:
70lbs x 15-20 (3 sets)

Chin-ups:
BW x 15 (3 sets)

Seated low rows: hold for contraction
180lbs x 12 (3 sets)

Behind the neck pulldowns:
1 plate/side x 10-12 (3 sets)

Nautilus machine trap raises: Hold for contraction.
1 plate/side x 20 (3 sets)

Lying leg curls. Wide stance S/S close stance.
90lbs x 20 <<< 90lbs x 20 (2 sets)

Leg ext. Wide stands S/S close stance.
70lbs x 20 <<< 70lbs x 20 (2 sets)

LISS cardio

[Sean26607]

11/16/14:

Delts / traps / LISS cardio

Side db lateral raises: Start at 5 pounds for 5 reps. Keep going up in weight until you cannot get 5 full reps.
5lbs-35's x 5 each set. (1 set)
5lbs-30's x 5 each set. (1 set)

Reverse pec-dec S/S bent over rear db flys:
70lbs x 12 <<< 20's x 12 (2 sets)
80lbs x 12 <<< 20's x 12 (1 set)

Upright BB rows. One triple drop set.
105lbs x 10 <<< 85lbs x 10 <<< 65lbs x 10 (1 set)

Db shrugs. 7 behind / 7 to the side / 7 in front.
95's x 7/7/7 (3 sets)

LISS cardio

[TiffGarrett]

So the follow up with the surgeon went well. He cleared me for squats and deads...light work, of course. He said I cannot injure anything by doing it, but may prolong my already year long recovery if I go too heavy/hard too quick....

Hey Sean! Just dropping in to check on ya.. I'm glad to hear your follow up went well. Hopefully we'll see you back on stage competing next year?

[Sean26607]

Hey Sean! Just dropping in to check on ya.. I'm glad to hear your follow up went well. Hopefully we'll see you back on stage competing next year?

Good to hear from you!
As long as my legs can catch up, hopefully next year at some point!

[Sean26607]

11/18/14:

Chest calves LISS cardio

Incline BB press. Add 20lbs a set until you cannot get 8 reps, and then work ur way back down.
135lbs x 8 (1 set)
155lbs x 8 (1 set)
175lbs x 8 (1 set)
195lbs x 8 (1 set)
215lbs x 8 (1 set)
235lbs x 8 (1 set)
---dropset 20lbs each rep until you are back at starting weight [[ hit 4 reps each dropset ]]

Incline db flys S/S with incline db presses using the same weight:
60's x 12 <<< 60's x 10 (1 set)
60's x 10 <<< 60's x 8 (2 sets)

Lee Priest dips: 5 second negatives to failure.
1 plate x 6 (3 sets)

Cable pressdowns using v-bar. Keep elbows flared.
120lbs x 12 (1 set)
135lbs x 10 (1 set)
135lbs x 12 (1 set)

Incline DB skull crushers. Twist at top for contraction: 10-12 reps.
25's x 12 (1 set)
30's x 10 (1 set)
30's x 9 (1 set)

Seated overhead DB tricep ext. One DBS with both hands.
85lbs x 10 (3 sets)

LISS cardio.

[Sean26607]

11/20/14:

Back and biceps

Close grip stretchers S/S with stair arm rope pulldowns:

110lbs x 12 <<< 75 x 12 (3 sets)

Deadstop db rows:
110lbs/each side x 10 (1 set)
120lbs/each side x 10 (2 sets)

Rackdeads:
315lbs x 8 (1 set)
405lbs x 8 (1 set)
455lbs x 6 (1 set)
465lbs x 3 (1 set)

Wide grip pulldowns:
155lbs x 12 (3 sets)

Seated cable rows:
180lbs x 12 (1 set)
195lbs x 12 (1 set)
210lbs x 12 (1 set)

Plate loaded preacher curl machine S/S
Alternating db curls:
1 plate + 25lbs x 12 <<< 35's x 10 (1 set)
1 plate + 25lbs x 12 <<< 35's x 7 (1 set)
1 plate + 25lbs x 12 <<< 35's x 10 (1 set)

Db hammer curls:
35's x 12 (3 sets)

[Sean26607]

11/22/14:

Touch up back / light leg work / calves / LISS cardio

Wide grip pull ups S/S straight arm pulldowns:
BW x failure <<< 75lbs x 15 (1 set)
BW x failure <<< 90lbs x 15 (3 sets)

Hoist plate loaded pulldown machine:
2 plates/side x 10 (1 set)
2 plates/side + 25lbs/side x 10 (3 sets)

Plate loaded bi-angular wide grip rows:
1 plate/side x 10 (3 sets)

Standing calve raises. S/S wide stance with close stance:
BW x 50 <<< BW x 50 (3 sets)

* all sets 30-45 second range

Leg extensions. Wide stance S/S close stance
60lbs X 20 <<< 60lbs x 20 (1 set)
70lbs x 20 <<< 70lbs x 20 (1 set)
90lbs x 20 <<< 90lbs x 20 (1 set)
80lbs x 20 <<< 80lbs x 20 (1 set)

Squats:
135lbs x 10 (1 set)
185lbs x 10 (3 sets)

Leg press: S/S wide stance with close stance:
1 plate/side x 20 <<< 1 plate/side x 20 (1 set)
2 plates/side x 20 <<< 2 plates/side x 20 (1 set)
3 plates/side x 20 <<< 3 plates/side x 20

LISS cardio.

So, I purchased some TK knee sleeves....it worked wonderful on the squats, and they felt decent doing them...first time doing anything above 135 for squats since June, and first time back on the leg press since June...3 plates/side on the press was about my limit before my knee felt uncomfortable so I stopped adding weight....I want to make sure I can make a full recovery without further hindering myself.

[Sean26607]

11/23/14:

delts / traps

Side db laterals S/S with seated overhead DB preseses:
25's x 12 <<< 75's x 12 (2 sets)
25's x 12 <<< 75's x 10 (1 set)

Reverse pec dec:
10 palms down / 10 palms up / 10 palms in.
95lbs x 10/10/10 (3 sets)

Cable upright rows. Triple dropset:
105lbs x 12 <<< 90lbs x 12 <<< 75lbs x 12 (1 set)

Behind the back smith shrugs:
220lbs x 20 (3 sets)

Short and sweet today. I'm going to a 4 year anniversary memorial for an officer that was killed in the line of duty to support a good buddy of mine.

[Sean26607]

11/25/14:

Chest triceps LISS

Flat db press:
130's x 10 (2 sets)
130's x 6 (1 set)

Incline chest press on smith machine. Top half of movement for 8-12 reps. Drop weigt and do full movement for 8-12 reps.
225lbs x 12 <<< 225lbs x 12 (1 set)
225lbs x 10 <<< 225lbs x 10 (1 set)
225lbs x 8 <<< 225lbs x 6 (1 set)

Pec dec: 10 slow 10 fast 10 partials.
150lbs x 10/10/10 (1 set)
130lbs x 10/10/10 (2 sets)

Weighted dips:
1 plate x 12 (1 set)
1 plate x 10-12 (2 sets)

Decline EZ-bar skull crushers S/S presses. Hold for 3 second contraction on the presses:

80lb EZ bar x 15 <<< 80lbs x 10 (1 set)
80lb EZ bar x 10-12 <<< 80lbs x 5 (1 set)
80lb EZ bar x 8-10 <<< 80lbs x 7 (1 set)

Rope cable pressdowns:
90lbs x 12 (1 set)
75lbs x 15 (2 sets)

Standing calve raises:
BW x 50 wide S/S 50 close. (3 sets)

LISS cardio.

[Sean26607]

11/26/14:

Back biceps

Wide grip pull-ups S/S wide grip pull-downs:
BW x Failure <<< 150lbs x failure (3 sets)

Underhand pulldowns:
120lbs x 10 (3 sets)

Rack pulls: Add 20lbs a set until you cannot get 5 reps
405lbs x 5 (1 set)
425lbs x 5 (1 set)
445lbs x 5 (1 set)
** think I started too heavy

Meadow rows:
2 plates x 12/side (1 set)
2 plates + 10lbs x 12/side (2 sets)

Hyper extenstions:
25lb plate x 20 (3 sets)

Cable curls. 8 dropsets
150lbs x 12 <<< 135lbs x 10 <<< 120lbs x 10 <<< 105lbs x 8 <<< 90lbs x 8<<< 75lbs x 8 <<< 60lbs x 8 <<< 45lbs x 8

Wide grip BB curls S/S close grip BB curls:
70lbs x 8 <<< 70lbs x 8 (1 set)
60lbs x 8 <<< 60lbs x 8 (1 set)
50lbs x 8 <<< 50lbs x 8 (1 set)

[Sean26607]

11/29/14:

Touch up back / cardio (helped a co-worker move..only male...3 flights of stairs ...that tgere heavy breathing)

Wide grip pull ups S/S straight arm pulldowns:
BW x 10-12 <<< 90lbs x 12 (4 sets)

Behind the back pulldowns:
1 plate/side x 10 (4 sets)

Seated rows:
135lbs x 12 (1 set)
180lbs x 12 (3 sets)

Seated one arm lat pull-ins:
70lbs/side x 12 (3 sets)

Standing calve raises:
BW x 50 wide S/S BW x 50 close (3 sets)

[Sean26607]

11/30/14:

Delts traps light leg work calves LISS cardio

Smith machine OHP:
175lbs x 12 (2 sets)
175lbs x 9 <<< 155lbs x 3 (1 set)

Side DB lateral raises S/S upright BB rows:
25's x 12 <<< 90lbs x 12 (3 sets)

Db shrugs. Uphigh and hold
85's x 20 (3 sets)

Rear DB lateral raises S/S standing rope face pulls:
20's x 15 <<< 60lbs x 15 (3 sets)

Seated leg curls. Wide stance S/S close stance:
165lbs x 10 <<< 160lbs x 10 (3 sets)
180lbs x 10 <<< 180lbs x 10 (3 sets)

BB squats:
135lbs x 10 (1 set)
185lbs x 8-10 (2 sets)

Leg press:
2 plates/side x 20 wide (1 set)
3 plates/side x 20 wide (3 sets)

3 plates/side x 20 close (4 sets)

Standing calve raises S/S seated calve rasies:
1 plate/side + 25lbs/side x 20 <<< 1 plate/side x 20 (4 sets)

LISS cardio

Caught a nasty cold last night, that then broke into a fever for a while throughout the night ....snuck a nap in this AM, but still don't feel that great...taking tomorrow off and we will see what Tuesday brings.

[TiffGarrett]

Hey Sean! How was your Thanksgiving? .. I'm sorry to hear you're sick. I'm sending you positive energy for a speedy recovery!

[Sean26607]

12/2/14:

Chest triceps calves LISS

Lee Priest dips (slow coming down) S/S with flat db flys (hold for a pause at the bottom)
1 plate x 12 <<< 50's x 12 (2 sets)
1 plate x 9 <<< 50's x 12 (1 set)

DB incline press with 3 second negative:
80's x 10 (1 set)
80's x 8 (2 sets)

Cable flys. Up and pull in front of you. 8 slow, 8 fast, 8 partials:
60lbs/side x 8/8/8 (3 sets)

Reverse cable pushdowns S/S regular cable pushdowns:
60lbs x 12 <<< 90lbs x 12 (1 set)
60lbs x 12 <<< 75lbs x 12 (2 sets)

EZ bar incline skull crushers with slow negatives:
80lbs x 15 (1 set)
80lbs x 10-12 (2 sets)

Standing calve raises. Wide stance S/S close stance:
BW x 50 <<< BW x 50 (3 sets)

LISS cardio

So, woke up this morning feeling better, but then a fever came along for a few hours...started feeling better mid/late afternoon so I hit the gym.

[Sean26607]

Hey Sean! How was your Thanksgiving? .. I'm sorry to hear you're sick. I'm sending you positive energy for a speedy recovery!

Hey! I haven't had a T-Day off in 6 years. How was yours? How's training going? Congrats again on your accomplishment at Nationals! That's quite the accomplishment you have there!

[Sean26607]

12/4/14:

Back biceps calves

Weighted rack chins: 2 second contraction, slow negative.
1 plate x 12 (3 sets)

Straight arm pulldowns:
90lbs x 12 (3 sets)

Hoist pull down machine: (neutral grip)
2 plates/side + 10lbs/side x 10 (1 set)
2 plates/side + 20lbs/side x 10 (1 set)
2 plates/side + 25lbs/side x 10 (1 set)

Pendley BB rows:
135lbs x 12 (1 set)
155lbs x 12 (1 set)
185lbs x 12 (1 set)

Deadlifts:
225lbs x 10 (1 set)
275lbs x 10 (1 set)
295lbs x 10 (1 set)
** knee felt good, but didn't want to push much more **

Seated row machine:
210lbs x 10 (3 sets)

Pinwheel DB curls S/S BB curls:
35's x 10 <<< 80lbs x 10 (1 set)
35's x 10 <<< 70lbs x 10 (2 sets)

Seated calve machine. Wide stance S/S close stance:
2 plates x 20 <<< 2 plates x 20 (3 sets)

[Sean26607]

12/6/14

Back (touch-up) calves

Hammer Strentgh ISO lateral pulldowns S/S hex machine pull ins:
2 plates / side x 12 <<< 1 plate/side x 12 (4 sets)

Seated wide grip row machines S/S rope straight arm pulldowns:
135lbs x 12 <<< 90lbs x 12 (1 set)
150lbs x 12 <<< 90lbs x 12 (3 sets)

Standing calve raises. Wide stance S/S close stance:
1 plate/side x 20 <<< 1 plate/side x 20

[ScottRoland]

How's the rehab going?

[Sean26607]

12/7/14:

Macros have been increased for training days.
320P/496C/120F

Delts light legs LISS

Side DB lateral raises S/S seated overhead DB press:
30's x 12 <<< 80's x 12 (1 set)
30's x 12 <<< 75's x 10 (1 set)
30's x 12 <<< 75's x 12 (1 set)

Reverse pec dec: 10 palms down / 10 palms facing / 10 palms up:
90lbs x 10<<<10<<<10 (3 sets)

Cable upright rows (wide grip) one triple dropset:
120lbs x 12 <<< 105lbs x 12 <<< 90lbs x 12.

Behid the back Smith shrugs:
225lbs x 20 (3 sets)

BB squats:
135lbs x 12 (1 set)
185lbs x 8-10 (3 sets)

LISS cardio.

[Sean26607]

How's the rehab going?

Eh. I just keep light leg work in, wear a sleeve during it, and try to ice it.

[pastorpritch]

Eh. I just keep light leg work in, wear a sleeve during it, and try to ice it.

Like a boss

[TiffGarrett]

Hey! I haven't had a T-Day off in 6 years. How was yours? How's training going? Congrats again on your accomplishment at Nationals! That's quite the accomplishment you have there!

What?!? In 6 years?!? I think it's about time you have a T-Day off! ... I stayed in town b/c I'll be in AL for 2 weeks during the Christmas holidays. I just lounged around and ate myself into a carb coma. LOL

Thank you! I keep coming so, so, so close! 2015, I'll get it! Training is going well. I have personal goals to grow a thicker, slightly wider back and bigger, rounder shoulders. I keep those goals in mind when training. I still despise leg day; hence I have no goals there. Hahahahahaha!

[ScottRoland]

Eh. I just keep light leg work in, wear a sleeve during it, and try to ice it.

I know you don't look to me for advice and I really don't give advice much... so take this as only a story.

Rehab for treating ANYTHING I have ever injured...did not work.
Rehab post-surgery... unreal how fast I recovered.

Now...to put it in perspective...my surgeon was a former US Olympic Orthos, an Ortho for the Florida State Seminals, and an Ortho for the Texas Rangers for 12 years so he understand athletes. The rehab he put me through after I blew out my elbow was intenst.... but I went from not being able to drink coffee to being able to curl maximum amounts again.

So I guess i just want to say that if you trust the person who did your surgery.... do the rehab. It can be the difference between a successful surgery and one that is not so good.

[Sean26607]

12/9/14:
Chest tris LISS

Incline BB press: Add 20lbs per set until you cannot get 8.
155lbs x 8 (1 set)
175lbs x 8 (1 set)
195lbs x 8 (1 set)
215lbs x 8 (1 set)
235lbs x 8 (1 set)
<<< 135lbs x failure (20 reps) (1 set)

Incline DBS flys S/S incline DB press: Use the same weight for both.
60's x 12 <<< 60's x 12 (1 set)
60's x 11 <<< 60's x 8 (1 set)
60's x 10 <<< 60's x 7 (1 set)

Weighted Lee Priest dips. 5 second negative:
1 chain (30'ish lbs?) x Failure (6-8) (3 sets)

Pec dec:
170lbs x 10-12 (3 sets)

Decline DB skull crushers. Twist at the top:
25's x 15 (1 set)
25's x 10-12 (2 sets)

V-Bar pushdowns. Keep elbows flared out:
150lbs x 15 (1 set)
165lbs x 15 (2 sets)

LISS cardio.

[Sean26607]

I know you don't look to me for advice and I really don't give advice much... so take this as only a story.

Rehab for treating ANYTHING I have ever injured...did not work.
Rehab post-surgery... unreal how fast I recovered.

Now...to put it in perspective...my surgeon was a former US Olympic Orthos, an Ortho for the Florida State Seminals, and an Ortho for the Texas Rangers for 12 years so he understand athletes. The rehab he put me through after I blew out my elbow was intenst.... but I went from not being able to drink coffee to being able to curl maximum amounts again.

So I guess i just want to say that if you trust the person who did your surgery.... do the rehab. It can be the difference between a successful surgery and one that is not so good.

There really isn't much rehab I can do...he just encourages light leg work....
I trust him...kaiser doesn't hire fresh out of school surgeons.....I just have to trust he knows what he is doing based on his position....and i presume knee surgery is a piece of cake for him compared to full knee repalcements, hip surgeries etc....I just need to remember to ice it more...by the time i usually remember, I'm already in bed, LOL.

[Sean26607]

12/10/14:

Back biceps

Close grip stretchers:
110lbs x 12 (3 sets)

Wide grip pulldowns:
140lbs x 15 (1 set)
140lbs x 12 (2 sets)

Straight arm rope pull downs:
45lbs x 15 (1 set)
60lbs x 15 (2 sets)

Db deadstop rows:
125lbs/side x 10 (1 set)
130lbs/side x 10 (2 sets)

Seated rows:
195lbs x 12 (3 sets)

Floor deads:
225lbs x 6 (1 set)
295lbs x 6 (1 set)
315lbs x 6 (1 set)
*stopped while the knee still felt good*

Db curls:
40's x 10 (1 set)
45's x 8 (1 set)
45's x 6 (1 set)

Preacher curls S/S db hammer curls:
1 plate +10lbs x 12 <<< 35's x 12 (1 set)
1 plate +10lbs x 12 <<< 35's x 10 (2 sets)

Most sets in the beginning were around 30 seconds...I was in a rush and had to keep moving.