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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Apr 09, 2013 5:55 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
Of course I'd get back from vacation and get sick. I had fly like symptoms for a few days, and it took about two weeks for my chest congestion to clear up enough for me to be able to run again. Back to the gym yesterday, and this time, I have less restrictions. I still have some, like no wide grip pull ups, no deadlifting over 70 kilos, or doing anything heavy, for that matter, but it's better than nothing. I'm also done going to physical therapy, just doing it from home now.

4.8.2013
weight: 106 kg
standing barbell military press - 20kgx10 25x10 30x10 35x10
bench dip - bodyweightx10x5
close grip lat pulldown - 150x10x5

4.9.2013
weight: 106.15 kg
deadlift - 40kgx10 70x10x5
good morning - 20kgx10 40x10x5
roman chair leg raise - bodyweightx10x3


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon Apr 15, 2013 9:07 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
4.10.2013
weight: 105.15 kg
standing calf raise - 90x15x5
dumbbell shrug - 50x15x5
rope pushdown - 100x10x3 super set with
dumbbell curl - 30x10x3

Just went in to do some light assistance work, mainly hitting muscles which don't get hit directly otherwise in my routine.

4.11.2013
weight: 105.35 kg
bench press - 45x10 95x10 115x10 135x10x3
incline dumbbell press - 50x8 40x10x2 40x8x2
dumbbell row - 50x10x5

Left shoulder was feeling a little unstable, so I took it pretty easy.

4.13.2013
weight: 104.85 kg
back squat - 20kgx10 40x10 60x5 80x5x3
front squat - 40x5 60x5x5
leg curl - 80x10 90x10 80x10x3

I'm gonna high bar squat for a while, as my quads have always lagged behind my hamstrings, which I think is one of the reasons I deadlift so much more than I squat. Hopefully this helps even it out.

4.15.2013
weight: 106
standing barbell military press - 20kgx10 25x10 30x10 35x10 40x8 7 6
bench dip - bodyweightx12x4 10
close grip lat pulldown - 150x10x4 8


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Apr 18, 2013 11:29 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
4.16.2013
weight: 106.75 kg
deadlift - 40kgx10 70x10 90x10x3
good morning - 20kgx10 45x10x3
roman chair leg raise - bodyweightx10x5

Only did 3 sets of good morning because my left hamstring was feeling super tight, and I could tell if I did another set, I would aggravate it. No shoulder pain on the deadlifts.

4.18.2013
weight: 105.90 kg
bench press - 45x10 65x10 95x10 135x10x3
incline dumbbell press - 40x10x5
dumbbell row - 55x10x5

Everything felt pretty alright today. I'll probably stay at 135 on the bench for a while, just until my shoulder starts feeling more stable.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Sun Apr 21, 2013 5:49 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
4.19.2013
weight: 105.95 kg
high bar back squat - 20 kgx10 40x5 60x5 90x5x5
front squat - 65kgx5x5
leg curl - 80x10x3 12x2

I train in an Olympic lifting gym, and there are a bunch of Oly shoes on shelves for people to use who don't have their own. I was surprised the other day when I found a pair that actually fits me (I'm a size 14). Squatting in them felt great. I could feel my torso staying more upright, and a stronger emphasis in my quads.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon Apr 22, 2013 8:34 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
4.22.2013
weight: 106.45 kg
standing barbell military press - 20kgx10 25x6 30x6 35x6 40x10x2 8
bench dip - bodyweightx13x3 12x2
close grip lat pull down - 150x10x5

Added a few minutes on the rower to my normal warm up. Shoulder is starting to feel more consistently stable in the gym and waking up with less soreness.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Apr 23, 2013 3:16 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
4.23.2013
weight: 106.65 kg
deadlift - 40kgx10 70x10 100x10x5
good morning - 20kgx10 45x10x5
roman chair leg raise - bodyweightx12x3

When I stopped going to physical therapy a few weeks, I was told not to deadlift over 135 lbs for a while. My doctor also told me I'd probably never do any heavy lifting again. I don't think I'll be listening to them.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue May 07, 2013 6:30 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
4.25.2013
weight: 105.75 kg
bench press - 45x10 65x10 95x10 135x10x3
incline dumbbell press - 40x12x3 10x2
dumbbell row - 40x10 60x10x5

Went into the gym the next day to squat. Did my warm up sets and got into my work sets. On my first work set, I started to feel a twinge in my lower back at the bottom of the lift, so after 5 reps I decided to walk away. I've learned the hard way not to push through that. My back ended up tightening up more and more over the next hour or so, to a point that was pretty painful, so I decided to take the next week off and just let it heal.

5.6.2013
weight: 106.75 kg
standing barbell military press - 20kgx10 25x8 30x6 35x4 40x10x2 7
parallel bar dip - bodyweightx6 5x3
cat back lat pulldown - 120x10 150x10 140x10 130x9

Went for a run right before the gym and was pretty worn out. I was nervous about trying regular dips, but they felt pretty alright. Cat back lat pulldowns are something I saw on Brandon Lilly's (inventor of the cube method) youtube channel, and thought I'd give them a try. http://www.youtube.com/watch?v=mk5rk1pW1ek. My lats are sore as hell today from them.

5.7.2013
weight: 107.15 kg
deadlift - 20kgx10 50x10 70x5 100x5 140x5
hyperextension - bodyweightx15x3
hanging leg raise - bodyweightx8x2
standing cable crunch - 120x15x3
reverse hyperextension - bodyweightx15x3

I was nervous about deadlifting after my lower back twinge a little over a week ago, but it went fine. I didn't want to push my luck with good mornings, like I would normally do, so I went with hypers instead, and actually got a great pump in my lower back. I wasn't really feeling the hanging leg raises in my abs, so I switched up the exercise. Finished off with reverse hypers as a safety measure.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu May 09, 2013 2:44 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
5.8.2013
weight: 107.75 kg
standing calf raise - 90x10 140x15x3
seated calf raise - 135x10x3
dumbbell shrug - 40x10 60x15x5
cable uncrossover - 40x10x4
rope pushdown - 100x10x3
super set with
dumbbell curl - 30x10x3

Just went in to hit some muscle groups that don't really get any direct work on my normal days. Nothing heavy, but got a nice sweat going and felt good after.

5.9.2013
weight: 107.95 kg
bench press - 45x10 65x10 95x5x2 135x10x2 12
incline dumbbell press - 40x12x5
pendlay row - barx10 +45x10x5

This was my first attempt at Pendlay rows, and I'm sold. I've been worried about going heavy on dumbbell rows because of my shoulder, and this is a great solution. Extra grip work and still a great back workout, without having to use as heavy weights.

Also, I've started walking every day. First thing in the morning, I walk for an hour, at a brisk pace. It equates to about 4 miles, and it feels good.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Fri May 10, 2013 2:34 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
5.10.2013
weight: 107.25 kg
high bar squat - 20kgx10 50x5x2 70x3x2 100x5x5
front squat - 50kgx5 70x5x5
lying leg curl - 80x12x5
reverse hyperextension - bodyweightx20x3

Everything felt good today. Probably the best work out I've had since I've been back in the gym the last few weeks.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Fri May 10, 2013 7:12 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
Glad to see you're making a strong recovery. I'm sure you'll have no trouble getting back up to strength.

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Mini Forklift Ⓥ wrote:
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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Sun May 12, 2013 7:30 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
asparagus wrote:
Glad to see you're making a strong recovery. I'm sure you'll have no trouble getting back up to strength.

Thanks! My shoulder is still definitely not at 100%, but I'm hoping I can make steady progress with it.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon May 20, 2013 10:29 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
5.13.2013
weight: 107.15 kg
standing barbell military press - 20kgx10x2 25x5 30x5 35x5 40x10x3
bench dip - bodyweightx15x2 13 10
cat back lat pull down - 120x15x3 12x2

5.14.2013
weight: 107.75
deadlift - 50kgx10 70x5 100x5 120x5 150x5x3
hyperextension - bodyweightx15x4
decline sit up - bodyweightx12x2 10
reverse hyperextension - bodyweightx20x3

5.15.2013
weight: 107.05
standing calf raise - 90x10 180x15x3
seated calf raise - 135x15x3
rope pushdown - 70x10 100x12x3 super set with
dumbbell hammer curl - 20x8 30x12x3

Had a friend come into town from Buffalo Thursday morning and stay for the weekend, so I took off from the gym so we could hang out during the day. My collarbone wasn't feeling so hot after deadlifts, so it's probably good I took a few days off.

5.20.2013
weight: 107.35 kg
military press - 20kgx10x2 25x5 30x5 35x5 40x10x3
parallel bar dip - bodyweightx8x2 6x2 5
cat back lat pulldown - 120x15x3 12 10

Shoulder girdle was still sore from deadlifts last week. Gonna back off the weight for this week and see how it goes. Decided to get back on my rehab exercises.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Sat Jan 11, 2014 6:38 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
Just a little update for anyone interested. I haven't given up on lifting. I still have shoulder pain. I haven't been to a doctor, as I still don't have health insurance, but I know I'm definitely not completely healed. I got a new job, which I started Monday. I no longer work nights and crazy hours. Just having a normal schedule makes things so much easier. One of those things is getting into a normal lifting schedule. So I signed up for a gym with two of my friends. My old gym is closed down until further notice, and has been that way for months. So I started lifting again on Monday. I've kept everything light, making sure I don't disturb my shoulder. I have no idea when I'll be fully healed. Hopefully the Obamacare site gets everything straightened out, and I can get insured and get this taken care of. But here's what this week looked like for me.

1.6.2014
standing barbell military press - 45x10x5
lat pulldown - 100x10 130x10x3
back squat - 45x10 95x5x3
rear dumbbell flye - 10x10x2

1.7.2014
weight: 221.5
deadlift - 45x10 95x10 135x10x3 185x10
good morning - 45x10 95x10x3
standing cable crunch - 50x15x3
dumbbell bench press - 35x10x3
cable face pull - 50x10x3

1.9.2014
weight: 225
dumbbell bench press - 30x10 40x10x2
barbell bench press - 45x10 95x10x3
dumbbell skull crusher - 20x10 15x10x3
dumbbell row - 40x10x3
shoulder rehab exercises

1.10.2014
weight: 221
back squat - 45x10 95x10 135x10 155x8x2 175x5
front squat - 135x3x5
45 degree back extension - bodyweightx10x2

Everything still feels fine, nothing disturbed. I also just feel so much better being back in the gym. I already feel more spry. Also, a really cool thing about my gym is that even though it's a chain, the guy who owns it is into strongman and powerlifting, so they have bands, chains, two sleds, a log press apparatus, a giant tire and sledge hammer, etc. Not that I'll be using any of that in the near future, but it's nice to know it's there when I'm ready.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon Jan 13, 2014 8:29 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
1.13.2014
weight: 223
standing barbell military press - 25x10x2 45x10x4
lat pulldown - 100x10 130x10x4
cable pushdown - 60x10 50x10x2
back squat - 45x10 95x5 (3 second pause at the bottom of each rep)
shoulder rehab exercises

The squats were just to break up fascia. I will be doing a few light sets each lifting day of the previous session's primary movement for this purpose.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Wed Jan 15, 2014 11:20 am 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
1.14.2014
Weight: 226
Fat grip trap bar deadlift - 55x10 145x10 195x10 235x10
Standing barbell military press - 25x10x3
Good morning - 45x10 95x10x3
Standing cable crunch - 50x15x4

I decided to deadlift with the trap bar with fat grips for the time being, seeing as I have to greatly restrict the weight, due to my shoulder. So I might as well build up my grip strength as much as possible. I had to cut my work out just a bit short because I had to go to a work training.


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