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.

 

 

Tuesday, Triceps and shoulders.

 

 

Pushdowns using the tri-bells' handles.
6 warm-up sets of 10 to 12 reps, and then 4 work sets of 8 to 10 reps, all sets to failure using loose technique.

Kettlebell tricep extensions, supersetted with kettlebell kickbacks. One warm-up set of 10 o 15 reps, and then 6 work sets of 10 repetitions on the extensions and 6 to 8 repetitions on the kickbacks. The extensions were not to failure. They're about to 2 or 3 reps shy of failure. The kickbacks were to failure with a slow tempo.

 

Seated side raises.
2 warm-up sets of 10 reps, which felt like absolute shit, so kept the weight light, did 8 sets of 10 reps using the light weight and a slower tempo, and then jumped up a little bit and did 2 sets of 10. Those felt like shit, so went back down and did one more set of 10 with 20 partials.

 

Seated machine neutral grip presses over head.
4 warm-sets with a quarter per side. Worked up to 4 quarters per side for 4 work-sets of 10 to 15 reps, each set to failure.

Rear delt machine,
4 sets, 20 reps.