Latest posts

Forum Statistics

Threads
23,747
Posts
468,060
Members
27,100
Latest Member
thejonaj2019
What's New?

On the Rehab Road to Recovery

A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Friday, August 2, 2019 at 7:56 PM

Standing Calf Raise (Smith Machine)
Set 1: 135 lb × 15
Set 2: 225 lb × 12
Set 3: 275 lb × 10

Landmine Twist
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Set 3: 35 lb × 10

Lat Pulldown (Reversed Grip)
Set 1: 120 lb × 15
Set 2: 140 lb × 15
Set 3: 160 lb × 12

Seated Cable Row (Wide Grip)
Set 1: 130 lb × 10
Set 2: 150 lb × 10
Set 3: 170 lb × 10

Floor Press (Fat Bar)
Set 1: 110 lb × 15
Set 2: 160 lb × 10
Set 3: 200 lb × 10
Set 4: 250 lb × 3
Set 5: 250 lb × 3

Chaos Pushups
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps

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

Arnold Press (Seated)
Set 1: 20 lb × 12
Set 2: 25 lb × 12
Set 3: 30 lb × 12

Face Pull (Cable)
Set 1: 25 lb × 15
Set 2: 40 lb × 15
Set 3: 60 lb × 15

Tricep Extension (Seated One Arm DB)
Set 1: 20 lb × 15
Set 2: 30 lb × 15
Set 3: 40 lb × 8

Preacher Curl (Standing EZ-Barbell)
Set 1: 35 lb × 15
Set 2: 45 lb × 15
Set 3: 50 lb × 10


Went a little crazy and decided to go up to 250lbs on Floor Press. That’s the heaviest that I’ve gone since the shoulder surgery. Wish I could say it felt good but that would be a lie.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Monday, August 5, 2019 at 8:05 PM

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

Glute Ham Raise (Poor Man)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Zercher Squat (Barbell)
Set 1: 110 lb × 8
Set 2: 160 lb × 3
Set 3: 200 lb × 3
Set 4: 250 lb × 1

Box Jumps
Set 1: 10 reps
Set 2: +30 lb × 10

Notes: 23” high box


Just playing around this evening. Haven’t done Zercher’s in many years so I did decided to include them in this workout. I also used a fat bar on them which I’ve never done before. I found it very difficult to breathe while holding the bar. Next time I do these I’ll try a regular Olympic bar and see if I still have trouble breathing while doing them.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Wednesday, August 7, 2019 at 8:35 PM

Sit-Up (Stability Ball)
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

Calf Raise (Donkey) - wife sitting on my back
Set 1: 0 lb × 15
Set 2: 0 lb × 15
Set 3: 0 lb × 15

Pendlay Row (Barbell)
Set 1: 45 lb × 10
Set 2: 135 lb × 10
Set 3: 155 lb × 10
Set 4: 165 lb × 10

High Pulley Row (One Arm)
Set 1: 60 lb × 15
Set 2: 100 lb × 15
Set 3: 140 lb × 15

Bench Press (Barbell)
Set 1: 45 lb × 20
Set 2: 45 lb + mini bands x 15
Set 3: 135 lb + mini bands × 10
Set 4: 155 lb + mini bands × 8

Notes: Added short Mini-Bands after first set

Chest Fly (Dumbbell)
Set 1: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15

Push Press (Barbell)
Set 1: 95 lb × 8
Set 2: 135 lb × 6
Set 3: 155 lb × 6

Tricep Kickback (Dumbbell)
Set 1: 12.5 lb × 15
Set 2: 15 lb × 15
Set 3: 17.5 lb × 15

Bicep Curl (DB Concentration)
Set 1: 12.5 lb × 15
Set 2: 15 lb × 15
Set 3: 17.5 lb × 15


This was the first time I’ve done Pendlay Rows. I like them even though I’m weak as hell when doing them. On the Push Presses I could feel a twinge in my right shoulder on each rep so was afraid to go heavier. Ironically my left shoulder which I had the latest surgery on felt fine doing these.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Friday, August 9, 2019 at 7:18 PM

Russian Twist
Set 1: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15

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

Stiff Leg Deadlift
Set 1: 135 lb × 10
Set 2: 155 lb × 10
Set 3: 175 lb × 10

Bulgarian Split Squat
Set 1: 20 lb × 10
Set 2: 25 lb × 10
Set 3: 30 lb × 10
Set 4: 40 lb × 10


https://strong.app.link/fS5BmrRE1Y
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Hey how is your range of motion?
Your strength seems to be on point.
Range of motion in my shoulder is good. My strength is beginning to come back now that I’ve stopped babying my shoulder so much. I worry about pushing it too hard, but also realize that at this point my shoulder has fully healed from the surgery.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout 3
Monday, August 12, 2019 at 6:43 PM

Horizontal Leg Raise
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

One Legged Calf Raise
Set 1: +30 lb × 12
Set 2: +30 lb × 12
Set 3: +30 lb × 12

Notes: Performed on a Nautilus Multi-Purpose machine.

Leverage Barbell Row
Set 1: 45 lb × 15
Set 2: 90 lb × 12
Set 3: 135 lb × 12
Set 4: 180 lb × 12

Pull Up (Light Band Assisted)
Set 1: 8 reps
Set 2: 8 reps
Set 3: 10 reps

10^ Decline Bench (Dumbbell)
Set 1: 40 lb × 20
Set 2: 55 lb × 20
Set 3: 70 lb × 20
Set 4: 85 lb × 8

Push Up
Set 1: 15 reps
Set 2: 12 reps
Set 3: 9 reps

Landmine One Arm Press
Set 1: 25 lb × 15
Set 2: 35 lb × 15
Set 3: 45 lb × 15

Band Pull Apart (Monster Mini-Band)
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Dip
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 4 reps

Standing Dumbbell Curl
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15


https://strong.app.link/ZKBz0vwJ6Y
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Wednesday, August 14, 2019 at 6:41 PM

Seated Bench Sit-up
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

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

Seated Single Leg Curl (Cable)
Set 1: 40 lb × 10
Set 2: 50 lb × 10
Set 3: 60 lb × 10

Landmine Squat
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 90 lb × 10
Set 4: 135 lb × 10
Set 5: 135 lb x 10

Box Lateral Step-Over Squat
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps


https://strong.app.link/Htbv75OX9Y
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Friday, August 16, 2019 at 7:14 PM

Standing Calf Raise (Smith Machine)
Set 1: 135 lb × 15
Set 2: 225 lb × 12
Set 3: 275 lb × 12

Landmine Twist
Set 1: 0 lb × 20
Set 2: 10 lb × 20
Set 3: 20 lb × 20

Lat Pulldown (Reversed Grip)
Set 1: 120 lb × 15
Set 2: 140 lb × 15
Set 3: 160 lb × 15

Seated Cable Row (Wide Grip)
Set 1: 140 lb × 12
Set 2: 160 lb × 12
Set 3: 180 lb × 12

Floor Press (Fat Bar)
Set 1: 110 lb × 15
Set 2: 160 lb × 10
Set 3: 200 lb × 10
Set 4: 250 lb × 4
Set 5: 250 lb × 4

Press (Seated Smith Machine)
Set 1: 65 lb × 15
Set 2: 95 lb × 15
Set 3: 135 lb × 15

Tricep Extension (Seated DB)
Set 1: 55 lb × 20
Set 2: 65 lb × 20
Set 3: 75 lb × 18

Preacher Curl (Standing EZ-Barbell)
Set 1: 35 lb × 20
Set 2: 55 lb × 15
Set 3: 65 lb × 10


https://strong.app.link/0qHxcU6ydZ
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Monday, August 19, 2019 at 6:18 PM

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

Nautilus Multi-Purpose Standing Calf
Set 1: 200 lb × 15
Set 2: 250 lb × 15
Set 3: 295 lb × 15

Glute Ham Raise (Poor Man)
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Zercher Squat (Fat Bar)
Set 1: 110 lb × 8
Set 2: 110 lb × 8
Set 3: 160 lb × 5
Set 4: 200 lb × 5

Box Jumps
Set 1: 10 reps
Set 2: +60 lb × 10

Notes: 25” high box. I was holding a pair of 30lb dumbbells on last set.



On the fourth set of zercher squats I felt a stabbing pain just under my right bottom rib as I unracked the bar. I tried to do a fifth set with 250 pounds but it felt like I was about to blow my rib. The area now feels sore when I put pressure on it but I don’t think I’ve done any real damage to it.
 
Top