MoshxDeLaney

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.

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.

Damn man, you've come a long way since I left! You're killing it.

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.

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.

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.

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.

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

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

Spent 4 days this past week backpacking along the Appalachian Trail in Shenandoah National Park in Virginia with two of my buddies. We were the only people up there and it was so much fun. Just letting you guys know I haven't dropped off, just doing other stuff. I'll also be in Vermont for the next 5 days. Once I get back, it's back to training my ass off.

Went for a run earlier. 4.28 miles in 35:34.

3.4.2013

weight: 105 kg

high bar squat - 20 kgx10 40x10 50x10 75x6x5

barbell row - 40 kgx10 60x10x3

hyperextension - BWx15x3

dumbbell curl - 20x10 30x10x3

straight arm pulldown - 80x10 130x10x3

super set with

palms up pushdown - 80x10 130x10 9 7

I've decided that I'm going to start alternating between high bar and low bar squats every work out. My hamstrings have always been very strong in relation to my quads, so this should help balance things out. I'd also like to get back into some Oly lifting once my shoulder comes around, so that'll be helpful once I start that. Everything felt pretty good today. My abs are still so sore from last week, I did one decline sit up and felt like they might rip right off my torso. Not a good sign, so once I get some strength back in them, I'm really going to build them back up.

10 more hill sprints this morning. I was planning on doing at least 20 again, but I just had no energy. My legs felt like jelly. I guess that's what I get for a long, lazy weekend full of eating out. I might have been able to squeeze out 10 more, but I'm squatting in a few hours, and I wanted to leave something in the tank, so I can leave it on the platform.

On Thursday I did 20 hill sprints at my old spot. Not sure of the exact length and angle of the hill, but it's pretty big and steep. I stayed at my girlfriend's all weekend and brought a bunch of clothes to run in, then realized after I got there I didn't have my running shoes, just my work boots and a pair of dress shoes. So I'm pretty excited to get back out for a run and into the gym tomorrow.

Hey thanks guys! It's awesome to be back. Running is definitely a different animal than lifting. I love lifting. I wish I could say the same for running.

2.26.2013

Ran 3.5 miles in 31:24

2.27.2013

weight: 104.3 kg

AM

ran 4.01 miles in 34:56

PM

back squat - 20kgx10 40x10 50x10 70x8x3

reverse hyperextension - BWx15x3

decline sit up - BWx10 10 8

underhand grip cable pushdown - 80x10 120x10x3

barbell row - 40kgx10 55x10x3

I'm wiped. My legs were so sore the last two days, I didn't think I'd make it through my run today. They feel better after another squat session. I had so much lactic acid build up, I looked like I was limping around. I've been stretching like crazy. Hopefully I don't wake up tomorrow still feeling like a bus hit me. Definitely feels great to be back in the gym though.

My best was 260 kilos at 105 kilo bodyweight. Just stepped foot in the gym today for the first time in almost 10 months due to a torn rotator cuff and separated AC joint. My physical therapist says I'm not allowed to deadlift yet, but I can't wait to start again and break the 600 pound barrier.

2.25.2013 first work out back in almost 10 months

weight: 104 kg

back squat - 20kgx10 40x10 50x10 70x5x5

barbell row - 40kgx10 50x10x3

hyperextension - bodyweightx15x3

dumbbell curl - 20lbx10 30x10x3

standing cable crunch - 120x15x3

super set with

rope cable pushdown - 100x10x3

Feels good just to be back in the gym. The second I walked in and that musty smell of old weights and mats hit me, and it felt like coming home. I took it pretty easy today; didn't push it to failure on anything. Just wanted to get my bearings and move a little weight. By the time I got to my work sets on squats, I was breathing heavily and sweating. I've only lost 5 pounds in the last 10 months, which tells me I've put on probably 10+ pounds of fat. I have my work cut out for me.

Got the green light from my physical therapist to start going to the gym again. Very conditionally, of course. No pressing movements, nothing overhead at all, no deadlifts. Gonna start with some really light squats, rows, curls, ab work. Probably 3 times a week to start.

Excellent news that you won't require surgery! Its been a bit since you shared with us. How are things coming along with you?

 

-Dylan

Hey, sorry, haven't logged on in quite a bit. I had to stop physical therapy for a few months because I lost my insurance after I got laid off. But I met with my PT about a month ago, and he agreed to take me back on pro bono, which is awesome. It's going pretty well this time around. He hasn't discussed an estimated recovery date yet, but he told me after next week he thinks I'll be ok to go down to 2 sessions a week, rather than 3. So I'm just happy to be making progress at this point, but I'm losing my mind not being able to train. I've been running fairly consistently, but I hate it. I miss the weights badly.

Any word on the physical therapy/surgery for your shoulder? Hope you're doing alright...

Been doing PT for about 3 months now. It looks like surgery will not be necessary, but my ortho still hasn't totally ruled it out. Aside from the tear in my rotator cuff, I also have a sprain in the AC joint, which has actually become the prevailing issue. I got laid off from work after they refused me a medical leave, which is good and bad. It's making the recovery much easier. I'm still just doing almost exclusively band work. At this rate I'd say I have another 3 months before I'm fully recovered and gym ready. Until then, just trying to stay healthy. I appreciate the concern

5.1.2012 clothed weight: 236

deficit deadlift - 50kgx5 70x3 100x3 120x2 150x2 170x2 200x1 220x1 240x1 (finally!)

leg press - 290x12x5

hyperextension - 45x13x2 BWx18x3

standing cable crunch - 190x15x4 12

Felt really beat from the go, but once I pulled 200 and felt how easy it was, I knew I had 240.

take care and get better...

Thank you. I start physical therapy tomorrow.

4.18.2012 clothed weight: 237

deficit deadlift - 50kgx3 70x3 100x3 120x2 150x2 170x2 200x1 220x1 240 miss 230x1

front squat - 50kgx3 70x3 90x2 100x2 110x2 120x1 130x1 140x1 150 miss

good morning - 50kgx15x4

standing cable crunch - 180x15x5

Missing two big lifts put me in a really bad mood on this day. After deadlifts and front squats my lower back was really taxed, so I decided to keep it really light on the good mornings.

4.19.2012 clothed weight: 237.5

bench press - 45x12 100x20x3

cable pushdown (on a lat pulldown station) - 80x15x3 14 12 superset w/ dumbbell hammer curl - 30x12x5

dumbbell row - 50x10 100x12 3

seated rear dumbbell flye - 10x16 16 15 15 15

Dumbbell rows were done in a sort of rest/pause set. I did one set, dropped the weight, did the other arm, then immediately went back to the original arm and did another set for each. I was feeling wiped out that day and wanted to get in and out as quickly as possible.

4.23.2012 clothed weight: 238

bench press - 45x10 65x10 95x20 105x20 115x20

rack lockout - 135x3 185x3 225x2 275x2 315x1 335x1 355x1 375x1

pull up - BWx7x5

4.24.2012 clothed weight: 237

deficit deadlift - 50kgx3 70x3 100x3 120x2 150x2 170x2 200x1 220x1 240 miss 230x1

leg press - 270x12x5

hyperextension - 45x10x5

standing cable crunch - 190x15 15 14 13 12

Haven't gone above 230 kilos on deficit deadlifts since I first did them 4.4 and hit 235, so that's disappointing. Hyperextensions were done with a standard 45 lb bar across my neck.

Last Friday, the 20th I got X-rays and an MRI of my shoulder. I got the results on Monday. I have a tear in my rotator cuff. It doesn't go all the way through, so it shouldn't require surgery, just physical therapy, if that's the only problem. However, I went to an orthopedist on Thursday, and he examined me. He agreed with what he saw in the MRI, but he said from a clinical standpoint, based on which positions cause me pain and where I feel it, he's concerned I have a torn labrum, which would absolutely require surgery. He said that wouldn't show up in an MRI unless they injected my shoulder with a special dye. So for the next four weeks I'll be going to PT 3 times/week. After that he's going to examine me again, and determine what we need to do.

4.27.2012 clothed weight: 238

box squat - 20kgx5 50x3 80x2x10

glute ham raise - BWx12 25x10 BWx12x3

hanging leg raise - BWx15x5

box squats were done explosively and with minimal rest between sets; usually no more than 30 seconds.

4.16.2012 clothed weight: 236

bench press - 45x12 95x20x3

rack lockout - 135x3 185x3 225x2 275x2 315x1 345x1 365x1 385x1

incline dumbbell press - 50x10x3

pull up - BWx7x4 6

shoulder/lower back/ankle rehab/prehab

Took last week off. I was just really drained and I had so much stuff I had to take care of, it just made sense. Decided to drop the weight back down and bump the reps back up on bench. I was definitely feeling it in my shoulder. Broke up a brawl between two guys I've never seen in the gym while I was warming up. Definitely got my adrenaline going.

4.6.2012 bodyweight: 237

box squat - 20kgx5 50x3 70x2x10

glute ham raise - BWx14 BW+10kgx10x4

decline leg raise with hip lift - BWx10 10 9 8 7

Hips felt kinda tight today, and my whole posterior chain is still tight as hell from Wednesday. Box squats were done explosively to about 2" below parallel with a one count pause on the box. I have plenty of speed in the top half of my squat, but I'm really slow out of the hole, so I really want to focus on that bottom position. The first two sets of glute ham raises with the weight added were done with the weight plate held over my head, and the last two were done holding it to my chest.