Spero's journal

[lennyspero]

Decided to start a journal I usually just keep one on paper but I'll try and kee this one up too so I can keep in touch with some old training partners. Body weight is steady @ 177. I'm looking to improve my lifting over the next fewonyhs and get my ass on the platform @ 165. My one hip has been bothering me when I pull ME. So I'm trying to resolve that. I'm going back to no belt squats and deads for a while to try and build my base back up

Monday3-13
Flat bench
135x10
185x10
205x10
215x10
185x10. I did these comp grip(pointers on ring) it's the 1st time I've done this in a while since I wrecked my labrum last year. Didn't hurt too bad
Incline bp
135x10
185x10
185x6 drop to 135x4.
Cable crossovers 3x20
Floor press. 75's 3x10.
Dips. 25@ bw/ shrugs 80'sx20. Pull upx5. Legraisex20. 3 sets..
Few sets of core..

[sandman24]

good to see you over here, lenny. you at 165 is still mind boggling.

[Coke]

Surprised to see the journal man, wish you the best with everything as you move forward!

[Barbaccio]

SPERO! Good to see you starting up over here man! I've been following your diet on FB. That was KILLER dude!

[lennyspero]

Diets going good. Thanks guys
Today's session. Squat no belt *all paused
145x10.
. 235x5.
285x5.
305x5.
315x5.
325x3.
335x3. *
No belt not paused
285x10.
275x10.
265x10.
255x10. *
245x10. *
Leg press *2 plates 3 second negative. X10. X10x10.
Leg curl. 80x15. *100x10. 100x10
I had a journal on a site for about 5-6 years what seems like a lifetime ago.
I'll try to keep it up to date. Macro's today were around 40 f 160c 200p.

[Eric Adolph]

Nice squatting Len; 5 sets of 10 is brutal!!

[lennyspero]

That was the " assistance" I had not done ass to grass heavy pause squats in a long time. My legs are a little sore today already. Not a good sign. Lol.

[vdizenzo]

Good to have you keeping a journal here. Looking lean on FB Lenny.

[Coke]

Super leg work, killer day with the squats!

[lennyspero]

Thanks guys.
Assistance.
. *Shoulder press db. *
40sx15
. 60sx15 *
70sx12.
80sx8.
70x10x10. *
Clean and press.
Hang clean every rep
135x5x5 strict press
Upright row
95x12. *
115x10.
115x10.
Cable lateral 30x10 x10x10. *
6 ways seated 15lb db'sx10- db shrug x20.
*6wayx10 shrugdb110x15. *
6wayx10 db shrug 120x10 drop to80x10 drop to60x10.
Seated hammer curl superset with laying db ext
40s x20/10. -15/15-15/15. * Dips w bw SS with machine curl.
*25 dips 20 curl@70.
25 dips 12 curl@80.
25 dips10 curl@80
Good workout. I'm starting to be able to do more volume without my shoulder feeling like its gonna fall off. My body weight is up a little since I decided not to try an make the cut to 165. @ the end of the month. I'm sitting a little above 180. I'm gonna work on getting that back around 175 or so over the next few weeks. If carbs weren't so delicious everyone would be ripped. Lol

[lennyspero]

Back. *
Hyper extension bwx10 superset with pull up. X10x10x10x10x10. *
Narrow stance sumo no belt 135x5. 225x3. 315x3. 405x3. 425x12. Not to failure. *
The pulls felt good i walked 8 miles on thurs at work so mu legs have been pretty sore.
Narrow low cable row 150x10. 180x10. 200x10 220x10. *
Pullover db. 80x12x12x12. *
Dead stop db rows100x10. X10 x10
*face pulls 5 sets of 10. *
Db side bends 60x15 x2. 1 set of straight leg raise *x25
Good workout.

[lennyspero]

Bench. Monday
*
Pullup x10 . Superset with Pushup 20
. *3 rounds*
*
Bench. Comp grip
134x 10. 185x10 *225x10. *Feels good to be able to bench comp grip without pain I think all the extra shoulder assistance has stabilized my shoulder some..

Incline db.
80x10. 90x8. 95x6 drop to 80x4. * **

Floor press db.
80x10. Db shrug 120x10 drop 100x10. 80x 10
3 rounds. * All same weight/reps*

Cable crossover. 50x20. *60x15. 70x 15. *

Dips +1 chain. X20 side laterals 22x20. *3 rounds. Same weight/reps

Hanging leg raise straight leg 3x25. *

Another good workout. The comp grip bench felt good prob had another 2-3 reps in me
Diet has been back on track and al is well in the world. Might throw in a 5 th training day to hit all the small muscles I so often neglect.

[Barbaccio]

Doing a sh1tload of work in here Len. Good to see you logging bro. Hopefully we can get together again at a meet soon!

[lennyspero]

Thanks tone. Defiantly. I love how everyone is getting into raw whorein
It's awesome

Quick arm training yest (extra day)
Body weight chins 3x10
Bb curl 70x10-80x10-90x10
Hammer curl db 40x10 3 sets
Preacher curl machine 3 drop sets high reps

Dumbbell extensions
40x15
50x10
40x12
Rope push downs
3 high rep drop sets

Quick workout. I would like to keep the 5 th training day .
Leg training tonight. Can't wait

[CHASE TRUSNOVEC]

working hard as alwyas len!!!

[lennyspero]

Thanks chase.
Assist2
Db press seated
40x12
60x10
80x11
70x10x10x10x10x9

Seated machine shoulder press
Neutral grip
150x15drop120 x5. 100 x5
Reg grip150x15120x5100x3
Reg150x15120x5100x580x5

Db extensions 45x10 superset with rope push downs to failure. 3 sets*

[lennyspero]

Back2
Pull ups. Bwx18(pr) as with hyper extx10.*
Pux10. *--hyper extension x10 . 5 sets.

De load sumo deads no belt
225x2
315x2
405x2
450x5

Stiff legg deads no belt tapped on floor. w/ Straps
225x10 superset with machine row 2 platesx10
315x10 ss with machine row 3 plx8
365x10. Ss with machine row3 plx8

Narrow grip neutral Pullups
X8. Db curl. 40sx10 drop to 30x10

Ng pullupx8. Db40sx6 drop to 30x10. *2 sets

T bar row. No chest support
Overhand wide
2 platesx 10 as with des shrugs 125sx10 drop100x10 drop80x10
2 sets

Face pulls 55x24 * Machine cur 70x10 drop50x10
straight Leg raise. *X25
Face pull 65x15. Machine cut 70x10 50x10 30x10
Straight Leg raise
X30
Good workout. Upper backs smoked

Didn't squat this week. Had a bunch of available OT this week so I took off from squatting and decided to throw a reload on pulling. *So next week I should be fully rested. *I don't even remember the last time I deloaded. *So it was nice. Hammered upper back good.*

[lennyspero]

Cardio 35 min. Walked 1.5 miles on my treadmill 12 incline 2.5 mph

Gonna be trying something a little different with my diet for the next few weeks. I've found that I can maintain pretty low body fat of I keep my macro's tight all week and just indulge I'm some extra carbs on the weekend. This makes me feel more like a normal human rather then a slave to my diet. I'm not a bodybuilder or but if I can maintain veins going through my abs and still lift well then I will be very happy. I've been trying to avoid cardio at all costs and just keep my macros lower but I'm finding that my recovery has taken a definite hit from the dieting. Last year I got pretty lean by keeping my macros quite a bit higher and doing cardio. I also think the light cardio improves my recovery. So I'll experiment with doing 30-40 minutes a day on all my non training days and maybe throw in 1-2 extra sessions if I'm bored at home

[lennyspero]

Bench 3
Bike 10 min
Pullupx10 pushupx25. 2 sets upper warmup
Bench comp grip
135x5
185x5
225x3
235x8
255x3
225x8

Incline db
80x10
90x10
100sx8.
110x3 drop to 90x3

Cable crossover super set with scapular shrug on t bar*
50 x15. 2 platesx15
60 x15. 2 platesx15
70x15. 2 plates x15

Machine press #12x10 +3 negatives

Dips +2 chainsx18 drop 1 chainx5 drop no chainx4

Dips+2 chainx12. Drop 1 chainx3 drop no chainx5

Hanging leg raise paused @ topx15
Db ext 40x10
Hanging leg raise paused@topx15. Db ext 35x12 rest pause. 3 more.*
Another good workout. Feels good to be moving some decent weight without shoulder pain. Body weight has been 178 or so in the am. I'm gonna try to drop that real slow and steady to 175 and stay there.
All the weird asterixs and stuff in my journal is because I copy and paste it off my phone because I'm lazy. Lol

[lennyspero]

Assist3
Chinsx10 * *Push press 95x5
Chinsx10. *Push press 135x5
Chinsx10. Push press 185x5
Chinsx10. Push press 195x5
Chinsx10. Push press 145x12
No belt all push presses

Upright row
95x10. Standing db hammer curl 45sx10
145x10 (a little body language). Db hammer curl 55x10
95x15. Db hammer curl 50x5. Drop40x5

Standing bb cheat curl
95x10. Drop 45stictx15
95x10 drop 45x15 strict

Standing side laterals
22.5x20. *Bb machine preacher triple droplet About 15 total reps
2 sets same weight and reps.*
First time doing standing push presses in a long time
No shoulder pain. Could have easily went to 225 for a few. Maybe next week. Another good workout
Should get my new addidas powerlift kicks tomorrow before I squat.

[Chris Rodgers]

Good work Starvin Marvin, do you think the shoulder is feeling strong enough for 300+ at the next meet?

[lennyspero]

It should be. Training alone sucks but because you have no handoffs and stuff. But I'm hoping to take a few heavy benches later on in the month.. Should be good for something decent. I'm happy to be actually training again. Not just forcing myself through painful workouts.

[lennyspero]

Squat 2. * New kicks. Addidas powerlift.*
145x5 all no belt paused.*
235x5
285x5
305x5
315x5
Add belt /not paused
325x5
345x6
365x3
385x1
395x1
405x1
Few pr exhausted singles * *All super fast. Very happy with the groove with the small heel of this shoe


Hack *sq paused off 3 rd pin

1 pl per side. *super set leg ext. plate 20
2 pl Pers x10 * * *super set leg ext platex20
2 plate perx10 drop to 1 pl perx5 drop to empty sledx10
Few minutes rest then leg ext 1 plx20

Step back db lunge
40sx10.*
50sx10
Nasty workout. Got some good volume in and kinda got a feel for squatting in a heel. Defanatly like the shoes though. Very comfortable and only about 1/2 the heel of a regular oly shoe.

[Behemoth]

Looking strong, especially in the 170s brother. What was the injury to the labrum and the course of action following?

[lennyspero]

Thanks bro. Last year around this time I was doing board presses and got a little loose and let my shoulder roll foward. The shoulder probably dislocated slightly. I ignored it for a month of so and just didn't do anything that hurt too bad. When I finally got a MRI they said it was a torn labrum and a bunch of small years in the rotator cuff and wanted to send me to get surgery. Since it only really hurt to flat Bench I opted to see what happens. I work for a railroad so we don't have workmans. Comp so if I don't work i would have had to eat up my sick time. Long story short I got ART on it and all the tears in the rotator healed .once I decided to start doing a lot of isolation to try and build up the shoulder around the joint ,along with extra scapular work it seems to have mostly healed. I feel good in the 170s I'm just trying to lean out a little more so the cut to 165 can be nice and easy when I choose to take a shot at it