My training History: I trained less than one year before competing in my first powerlifting meet as a teenager back in 1983. Before leaving the sport partially due to injuries in 2005 I achieved my elitefts status in the 198,220,242,275 & 308 weight class. Throughout these years I did have a 3 year run in the bodybuilding world. I have  degenerative joint disease, have had two shoulder surgeries (right shoulder now needs replaced), one full hip replacement, knee surgery, and herniation's in all three regions of my spine, Bone spurs (all joints). I can't even begin to list the number of muscle tears I have had, surgical and non surgical.  I am "The Mashed Up Meathead" and this is my story. 

You can find my training log archives HERE and my most current training log posts HERE. 

My best lifts are behind be but my best training is yet to come. 

* Unless otherwise noted the tempo of the work sets is about 1/2 of what most would consider normal. In most cases, if I did the set with normal temp what I fail at with 8-10 reps in training I could do for 20 reps with a normal tempo. This is to keep the joint stress down while increase the stress on the muscle. I have found this to work best for me provided the conditions listed in my training history above.

 

 

Thursday, arm day.

 

JM presses using the angle grip bar. Four sets of ten reps with just the bar. Four sets of ten reps with a quarter per side. Three sets of 15 reps with a plate per side. Five sets of ten reps with a plate and a quarter per side.

Second exercise using the same bar, reverse grip bench presses, one plate per side. Six sets, ten reps.

Third exercise using the same bar, using the close handles with the angle with pinkie's facing out. 95 pounds for six sets of ten to 15 reps. All sets were to failure.

Push downs using the comfort grip tricep ladder. These were done as a ladder where I started at the bottom position and did ten repetitions, hit the middle position for ten repetitions, hit the top position for ten repetitions, went back to the middle for ten, and then finally down to the bottom for ten. I did this for two revolutions or two sets.

Seated tricep push downs using the seated dip machine, four sets of ten repetitions with the ten count eccentric on each rep.

Kettle ball tricep extensions. Two sets with a ten count eccentric of five repetitions. On the last set, I had a loaded stretch for a 60 count.

Standing curls using the comfort grip handles and chains. Four double sets with the first set being between five and six reps and the second set being between three and four reps. Each set was to failure. A double set is when you do one arm for as many repetitions as you can do, I started with my right arm. For example, I would get six repetitions but not be able to do seven. Would attempt seven, so it's total failure. Then I would go to the left arm, try to match that same number, then immediately go right back to the right arm again without dropping the grips or the chains in between any of the sets at all. A double set is doing each arm twice. I did that for three revolutions or three total rounds or sets.

Face curls using the muscle mace grenades. Four sets of ten to 12 repetitions.

Reverse curls. I only used the bar, super swell reputations, I couldn't tell you what the tempo was but I failed between four and six reps for four sets.

Seated dumbbell curls, curling both arms at the same time with the slow tempo, failing between four to six repetitions.

Done...