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On the Rehab Road to Recovery

A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
I'm still doing rehab/prehab work before my workouts, I'm just not logging it in. I have started focusing on doing more shoulder stretches in my rehab and it's definitely helping my shoulder improve. I have also backed off on how much weight I use when doing rehab work with dumbbells, focusing more on doing the movements slow with a longer pause at the peak of the movements. Doing so isolates the stabilizer muscles and puts the work on them instead of the deltoids.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
Evening Workout
Monday, July 1, 2019 at 7:21 PM

Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

One Legged Calf Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Bent Over Row (One Arm DB)
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 12
Set 4: 120 lb × 12

Lat Pulldown (Front)
Set 1: 140 lb × 12
Set 2: 170 lb × 12
Set 3: 190 lb × 8
Set 4: 160 lb × 15

45^ Incline Bench Press (Dumbbell)
Set 1: 40 lb × 20
Set 2: 55 lb × 20
Set 3: 70 lb × 20
Set 4: 85 lb × 8

Key Press
Set 1: 45 lb × 12
Set 2: 55 lb × 12
Set 3: 65 lb × 12

Nautilus Side Lateral*
Set 1: 70 lb × 15
Set 2: 80 lb × 15
Set 3: 90 lb × 15

Nautilus Shoulder Press*
Set 1: 70 lb × 15
Set 2: 80 lb × 15
Set 3: 90 lb × 15

* These were done as a Superset.

Rear Lateral (One Arm Horizontal Cable)
Set 1: 30 lb × 15
Set 2: 35 lb × 15
Set 3: 40 lb × 15

Reverse Tricep Dip
Set 1: 20 reps
Set 2: 20 reps
Set 3: 17 reps

Incline DB Curl
Set 1: 15 lb × 20
Set 2: 20 lb × 20
Set 3: 25 lb × 15

Shrug (Barbell)
Set 1: 135 lb × 12
Set 2: 185 lb × 12
Set 3: 225 lb × 12
Set 4: 275 lb × 10


Got too much sun yesterday and then again today so I’m now a little sunburned. Also got dehydrated working outside in the heat and got a headache and became a little light headed today.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
Evening Workout
Wednesday, July 3, 2019 at 7:44 PM

Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Nautilus Lying Leg Curl
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 12
Set 4: 120 lb × 9

Notes: Did 8 partial reps at the end of the last set of leg curls.

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 130 lb × 20
Set 3: 160 lb × 20

Leg Press (Nebula 35^)
Set 1: 200 lb × 15
Set 2: 400 lb × 15
Set 3: 600 lb × 15
Set 4: 800 lb × 15
Set 5: 1000 lb × 15
Set 6: 600 lb × 30

Seated Calf Raise (Plate Loaded)
Set 1: 100 lb × 15
Set 2: 125 lb × 15
Set 3: 150 lb × 15

Good workout, felt strong and the weights moved well tonight. Could have done more, but I hit the numbers I was looking for and I’m happy with that. After the workout, my wife and I went to a local park and watched a fireworks show.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
Hope everyone had a good and safe 4th of July. My neighbor invited me and my wife over for ribs and beer for the fourth. The ribs were awesome and I ate and drank too much. Afterwards we watched fireworks.

Evening Workout
Friday, July 5, 2019 at 7:55 PM

Calf Raise (Donkey)
Set 1: 0 lb × 20
Set 2: 0 lb × 20
Set 3: 0 lb × 20

Notes: Did these with my wife sitting on my back.

Kneeling Cable Crunch
Set 1: 160 lb × 50
Set 2: 180 lb × 50
Set 3: 200 lb × 40

Bent Over Row (Barbell)
Set 1: 135 lb × 10
Set 2: 185 lb × 10
Set 3: 225 lb × 10
Set 4: 275 lb × 8

Rack Pull-ups
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

30^ Incline Bench Press (Barbell Shoulder Saver Pad)
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 155 lb × 12
Set 4: 185 lb × 12
Set 5: 205 lb × 10

Push Up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Rear Lateral (10^ Incline DB)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15

Side Lateral (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15

Press (Seated Smith Machine)
Set 1: 65 lb × 15
Set 2: 85 lb × 15
Set 3: 105 lb × 15

Tricep Extension (Dumbbell Floor)
Set 1: 20 lb × 20
Set 2: 25 lb × 20
Set 3: 30 lb × 17

Hammer Curl (Dumbbell)
Set 1: 20 lb × 20
Set 2: 25 lb × 20
Set 3: 30 lb × 15

Shrug (Dumbbell)
Set 1: 65 lb × 15
Set 2: 65 lb × 15
Set 3: 65 lb × 15

Another good training session this evening. Felt strong on all movements, probably from all the food I ate yesterday. Shoulder is also feeling good, but I still feel it on some exercises like pressing movements. I have to focus on staying tight and controlling the weights throughout the movement.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
Evening Workout
Monday, July 8, 2019 at 7:28 PM

Hanging Leg Raise
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Standing Calf Raise (Machine)
Set 1: 180 lb × 12
Set 2: 200 lb × 12
Set 3: 220 lb × 12
Set 4: 240 lb × 10

Standing Leg Curl
Set 1: 60 lb × 12
Set 2: 75 lb × 12
Set 3: 90 lb × 12
Set 4: 70 lb × 20

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 130 lb × 20
Set 3: 160 lb × 20

Squat (Buffalo Bar)
Set 1: 135 lb × 8
Set 2: 225 lb × 8
Set 3: 275 lb × 8
Set 4: 315 lb × 6
Set 5: 315 lb × 3

Notes: On the last set of squats I suffered an injury to the inside of my quad as I went down for the fourth rep. Hopefully it’s just a severe cramp and not a muscle tear. Will have a better idea tomorrow as to how bad this is.


https://strong.app.link/IGgCAlTAaY
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
Injury Update: My quad is not torn, but I did suffer a severe pulled muscle in my left leg. Yesterday I was walking with a limp and had a hard time going up or down stairs. Today it’s not so bad, but it did hinder this evenings workout. Especially when doing the rack pulls.


Evening Workout
Wednesday, July 10, 2019 at 7:58 PM

Seated Calf Raise (Smith Machine)
Set 1: 135 lb × 15
Set 2: 225 lb × 15
Set 3: 275 lb × 15

Land Mine Twists
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15

Rack Pulls
Set 1: 135 lb × 8
Set 2: 225 lb × 6
Set 3: 315 lb × 6
Set 4: 405 lb × 6

Seated Low Pulley Row (One Arm)
Set 1: 60 lb × 10
Set 2: 70 lb × 10
Set 3: 80 lb × 10

Floor Press (Barbell)
Set 1: 95 lb × 20
Set 2: 135 lb × 20
Set 3: 185 lb × 20
Set 4: 205 lb × 19
Set 5: 225 lb × 8

Rear Lateral (Bent Over DB)
Set 1: 20 lb × 15
Set 2: 25 lb × 15
Set 3: 30 lb × 12

Side Lateral (One Arm Dumbbell)
Set 1: 20 lb × 15
Set 2: 25 lb × 15
Set 3: 30 lb × 12

Reverse Tricep Dip
Set 1: 20 reps
Set 2: 20 reps
Set 3: 19 reps

Bicep Curl (Barbell)
Set 1: 45 lb × 25
Set 2: 45 lb × 25
Set 3: 45 lb × 25


https://strong.app.link/hebA5yj4dY
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
Evening Workout
Friday, July 12, 2019 at 8:06 PM

Nautilus Multi-Purpose Standing Calf
Set 1: 200 lb × 12
Set 2: 250 lb × 12
Set 3: 305 lb × 12

Seated Cable Crunch
Set 1: 110 lb × 50
Set 2: 110 lb × 50
Set 3: 110 lb × 50

Nautilus Lying Leg Curl
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 12
Set 4: 120 lb × 10

Notes: On the last set of of leg curls I did 10 reps + 2 assisted reps.

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 130 lb × 20
Set 3: 160 lb × 20

Nebula Hack Squat
Set 1: 90 lb × 15
Set 2: 180 lb × 15
Set 3: 180 lb × 15



After pulling a muscle in my left leg last Monday, I didn’t want to push it on the hack squats tonight.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
Monday Upper Workout
Monday, July 15, 2019 at 7:10 PM

Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Standing Calf Raise (Machine)
Set 1: 180 lb × 12
Set 2: 200 lb × 12
Set 3: 220 lb × 12

Bent Over Row (One Arm DB)
Set 1: 60 lb × 12
Set 2: 85 lb × 12
Set 3: 110 lb × 12
Set 4: 130 lb × 10

Lat Pulldown (Front)
Set 1: 140 lb × 12
Set 2: 170 lb × 12
Set 3: 190 lb × 10
Set 4: 160 lb × 12

45^ Incline Bench Press (Dumbbell)
Set 1: 40 lb × 20
Set 2: 55 lb × 20
Set 3: 70 lb × 20
Set 4: 85 lb × 10

Key Press
Set 1: 45 lb × 12
Set 2: 60 lb × 12
Set 3: 75 lb × 12

Nautilus Side Lateral
Set 1: 80 lb × 15
Set 2: 90 lb × 15
Set 3: 100 lb × 15

Nautilus Shoulder Press
Set 1: 80 lb × 15
Set 2: 90 lb × 15
Set 3: 100 lb × 15

Rear Lateral (One Arm Horizontal Cable)
Set 1: 30 lb × 15
Set 2: 40 lb × 15
Set 3: 50 lb × 8

Reverse Tricep Dip
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Incline DB Curl
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15
Set 4: 30 lb × 5

Shrug (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 10
Set 3: 315 lb × 10


Good workout considering I only ate 2 meals and no protein shakes today going into the workout. Just didn’t have an appetite today. Also took no supplements and no nsaid’s pre-workout. Got to go eat and get some protein in me now.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
Evening Workout
Wednesday, July 17, 2019 at 8:00 PM

Leg Raises
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Standing Leg Curl
Set 1: 60 lb × 12
Set 2: 75 lb × 12
Set 3: 90 lb × 12
Set 4: 100 lb × 8

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 130 lb × 20
Set 3: 160 lb × 20

Leg Press (Nebula 35^)
Set 1: 200 lb × 15
Set 2: 400 lb × 15
Set 3: 600 lb × 15
Set 4: 800 lb × 15
Set 5: 490 lb × 30

Calf Press (Nebula Leg Press)
Set 1: 400 lb × 12
Set 2: 490 lb × 12
Set 3: 580 lb × 12
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
Morning Workout
Friday, July 19, 2019 at 10:53 AM

One Legged Calf Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Leg Raises
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Bent Over Row (Barbell)
Set 1: 135 lb × 10
Set 2: 185 lb × 10
Set 3: 225 lb × 10

Rack Pull-ups
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Floor Press (Barbell)
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10
Set 4: 135 lb × 10
Set 5: 135 lb × 10
Set 6: 135 lb × 10
Set 7: 135 lb × 10
Set 8: 135 lb × 10
Set 9: 135 lb × 10
Set 10: 135 lb × 10

Notes: 20 seconds of rest between each set on floor press.

Tricep Pushdown
Set 1: 100 lb × 20
Set 2: 130 lb × 20
Set 3: 160 lb × 20

Hammer Curl (Dumbbell)
Set 1: 20 lb × 20
Set 2: 30 lb × 15
Set 3: 40 lb × 8


Quick workout before getting on the road and driving south for 6 hours. I’m going to take next week off from lifting to give myself a little mental and physical break from training.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
Evening Workout
Monday, July 29, 2019 at 7:53 PM

Horizontal Leg Raise
Set 1: 20 reps
Set 2: +5 lb × 20
Set 3: +5 lb × 20

One Legged Calf Raise
Set 1: 15 reps
Set 2: +15 lb × 12
Set 3: +15 lb × 12

Leverage Barbell Row
Set 1: 45 lb × 10
Set 2: 90 lb × 10
Set 3: 135 lb × 10
Set 4: 180 lb × 10

Pull Up (Band)
Set 1: 8 reps
Set 2: 8 reps
Set 3: 7 reps

Notes: Light Band

10^ Decline Bench (Dumbbell)
Set 1: 40 lb × 20
Set 2: 55 lb × 20
Set 3: 70 lb × 20

Push Up
Set 1: 20 reps
Set 2: 15 reps
Set 3: 9 reps

Land Mine (One Arm Press)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 35 lb × 15

Band Pull Apart
Set 1: 15 reps
Set 2: 15 reps
Set 3: 12 reps

Notes: Monster Mini Band

Tricep Push Down (Light Band)
Set 1: 0 lb × 30
Set 2: 0 lb × 30
Set 3: 0 lb × 30

Bicep Curl (Band)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Notes: Red Nike Tube Band with handles.


https://strong.app.link/vaE2NSftKY
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
Evening Workout
Wednesday, July 31, 2019 at 8:29 PM

Fireman Twist
Set 1: 35 lb × 20
Set 2: 35 lb × 20

Russian Twist (Seated On Bench)
Set 1: 35 lb × 10
Set 2: 35 lb × 10

Calf Raise (Seated Smith Machine)
Set 1: 135 lb × 15
Set 2: 225 lb × 15
Set 3: 315 lb × 15

Seated Leg Curl (Cable)
Set 1: 30 lb × 10
Set 2: 40 lb × 10
Set 3: 50 lb × 10

Notes: Performed one leg at a time.

Land Mine Squat
Set 1: 0 lb × 15
Set 2: 45 lb × 15
Set 3: 90 lb × 9
Set 4: 90 lb × 12


https://strong.app.link/ViYl8lhRMY
 
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