The Iron Trinity's Training log

[TheIronTrinity]

Welcome to my training log. I will have a more detailed introduction of myself in the "introduction" section. I am 42, 6' tall and as you can see I'm currently 163 pounds. I was 177 before the summer and before my shoulder injury. I have changed my program to adapt to my shoulder rehab. I partially torn my labrum, had a bone spur removed and bursitis cleaned out of my left shoulder. Please offer suggestions and input as you follow my training.
Day 36 since shoulder surgery
Body weight: 163 pounds
Body fat: 9.1
Cardio: 25 minutes treadmill
Seated incline db curls (ss) standing hammer curls
20x20/20x10
30x12/30x10
40x6/40x10
Front lateral raise with plate
25x20
35x20
45x15
- these were harder then a thought
Smith front shrugs
100x15
170x15
240x10
Seated calve raises
110x20
155x25
210x20
Lying leg raises (ss) knee raises
25/25 X 2
Db incline bench press
20x20
25x15
30x15
Rotary chest
70x20
85x20
115x12
130x10

Supplements:
APS Nutrition-
Mesomorph pwo
Isomorph 28 whey
ALR Industries-
HumaPro (protein)
Formutech Nutrition-
Lean EFX
Flexible
Legal Gear Sciences -
Glutamine

 

[TheIronTrinity]

Day 37
Body Weight: 163.5
Cardio: 25 minutes treadmill
12 holes of golf (with cart and lunch)
Barbell bent over row
45x20
125x10
135x10
Db lying pullover
50x15
65x12
80x6/65x8
Wide grip lat pull down
130x15
145x12
160x10
One arm db row
85x10
90x10
90x10
Over head rope tricep extension
50x8/25x15
40x15
45x12
Lying db extension
25x12
30x10x2
Rotary chest
115x12
60x25
Supplements:
APS Nutrition-
Mesomorph pwo
Isomorph 28 whey
ALR Industries-
HumaPro (protein)
Formutech Nutrition-
Lean EFX
Flexible
Legal Gear Sciences-
Glutamine

 

[TheIronTrinity]

Day 38
Body weight: 164 (cake and ice cream before bed I guess)
Cardio: 20 minutes treadmill

Front squats (1st time doing these)
45x10
75x10
100x10
120x5
Goblet squats
80x15
100x15
100x20
Step ups
25x10
30x10
35x10
Seated bb curls
45x20
55x15
65x15
75x10/65x10/55x10 (drop set)
Leg ext/leg curl (ss)
100x15/100x12
130x15/110x12
165x10/120x5+100x5
Smith machine bench press 4th pin (90 degree)
60x20
110x20
150x10

Supplements:
APS NUTRITION-
Mesomorph Rocket Pop pwo
Isomorph 28 whey
ALR INDUSTRIES-
HumaPro (protein, vegan/gluten free)
Formutech Nutrition-
Lean EFX
Flexible
Legal Gear Sciences-
Glutamine

 

[Bullmuscle7]

This is great! Hard work!

 

[TheIronTrinity]

This is great! Hard work!

Thanks. It's getting better each week.

 

[5.0]

Congratulations on getting the log started and good luck with recovery. I'm suppose to have the exact same surgery at the end of the month but I'm thinking of putting it off again. How has your recovery been so far and when did/will you return to work? Did surgeon say how successful it went in o.r.? Damn I'm nervous to have it done but it looks like you're doing pretty well. Best wishes on recovery and crushing some goals!

 

[TheIronTrinity]

Congratulations on getting the log started and good luck with recovery. I'm suppose to have the exact same surgery at the end of the month but I'm thinking of putting it off again. How has your recovery been so far and when did/will you return to work? Did surgeon say how successful it went in o.r.? Damn I'm nervous to have it done but it looks like you're doing pretty well. Best wishes on recovery and crushing some goals!

I went back to work right away. I pretty much have an office job though. I started training after two weeks. My surgery went very well and I'm expecting full recovery. I will continue to log so you and others can see how my recovery is coming. I believe my supplements are helping as well. Best wishes to you!

 

[TheIronTrinity]

Day 39 and very happy with recovery.
- I'm sleeping better because my shoulder isn't throbbing at night.
- I'm having less pain when I reach up to put shirts on
- I'm starting some bench and shoulder press movements with very little pain
- Body weight: 163lbs
- Cardio: 25 minutes treadmill

Sumo deadlifts
135x12
185x12
225x10 PR
Hyper extensions
90x12x3
Standing db overhead press
20x20
25x15
35x15
(I'm very happy with this progress)
Side lateral raise
15x15
15x10x2
(These are still painful)
Deadlifts
300x1
300x2
300x3
Straight leg db deadlifts
35x12
40x12
45x12
Supplements:
APS NUTRITION-
Mesomorph Rocket Pop Preworkout
Isomorph 28 whey isolate
Formutech Nutrition-
Lean EFX thermogenic, mood enhancer, appetite suppressant
Flexible joint repair
ALR Industries-
HumaPro vegan, gluten free, non-whey protein
Legal Gear Sciences-
Glutamine
Creatine monohydrate

 

[TheIronTrinity]

Day 40:
I have followed my dr's instructions so far. My progress seems to be above normal. I attribute this to several things: great supplements, great dr. and a great God who is helping me heal. There are certain movements and exercises that I am staying light with restricted movement. I am very committed to full recovery and believe I will have a better physique when the time comes to go 100%. Keep following guys to see how things progress.
Here is today: body weight 161lbs
Calorie goal: 2,000
Cardio: 30 minutes treadmill
Incline Smith machine bench press (elbows 90 degrees)
50x25
80x15
100x12
120x10
Leg press
150x15
240x20
330x12
420x10
Db bench press
25x20
35x12
45x12
Seated underhand close grip lat pull down
130x12
145x12
160x10
Db upright row
20x15
25x15
30x15
Db incline bench press
30x12x3
Rotary chest
85x15
100x12
115x6
Supplements:
APS NUTRITION-
Mesomorph pwo
Isomorph 28 pure whey isolate
Formutech Nutrition-
Flexible joint repair
Lean EFX
ALR Industries-
HumaPro vegan, gluten free, non-whey protein
Legal Gear Sciences-
Creatine Monohydrate
Glutamine

 

[Bullmuscle7]

Your lifts are incredible! Congrats on that sumo dead PR!!!

I'm following brother.

 

[TheIronTrinity]

Your lifts are incredible! Congrats on that sumo dead PR!!!

I'm following brother.

Thanks. I'm glad to have you following.

 

[TheIronTrinity]

Day 43 and feeling great! What an amazing recovery I'm having. I am mostly excited for my progress with the db bench press. Check it out:
Cardio: 30 minutes treadmill
Standing db over head press
25x16
30x20
35x12
Db upright row
30x15
35x10x2
Front lateral raises with plate
35x15x3
Standing db curls
25x20
30x12
35x12
Seated incline db curl
30x10
20x10x2
Close grip lat pull down
115x15
145x10
160x10
Lying leg lifts
30x2
Behind the neck wide grip Lat pull down
160x8x2
Supplements:
APS Nutrition-
Mesomorph pwo
ALR Industries-
HumaPro (non whey protein)
Formutech Nutrition-
Flexible joint repair
Lean EFX
Legal Gear Sciences-
Glutamine
Creatine Monohydrate