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On the Rehab Road to Recovery

A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Wednesday, August 21, 2019 at 7:52 PM

Sit-Up (Stability Ball)
Set 1: 40 reps
Set 2: 40 reps
Set 3: 40 reps

Calf Raise (Donkey)
Set 1: 0 lb × 20
Set 2: 0 lb × 20
Set 3: 0 lb × 15

Notes: Wife sitting on my back pretending that she was a bull rider. It never gets old.

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

Bench Press (Barbell)
Set 1: 45 lb × 20
Set 2: 135 lb × 12
Set 3: 185 lb × 8

Notes: All sets with short mini-bands added to bar.

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

Notes: More like a cheating military press than a true push press. Bar was lowered slowly and under control on each rep.

Tricep Kickback (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15

Bicep Curl (DB Concentration)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15


Before this workout I did some yard work and mowed my lawn with a push mower. It was hot and humid outside and I sweated my ass off. Felt very tired and drained going into this workout so I only did one exercise per body part. I was a little apprehensive about doing the stability ball sit-ups, but had no problems with them nor any of the other movements affecting the injured rib.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Friday, August 23, 2019 at 7:21 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: 185 lb × 10
Set 3: 205 lb × 10

Front Squat (Barbell)
Set 1: 45 lb × 8
Set 2: 135 lb × 5
Set 3: 185 lb × 5
Set 4: 205 lb × 5
Set 5: 225 lb × 5

Bulgarian Split Squat (Dumbbells)
Set 1: 20 lb × 10
Set 2: 30 lb × 10
Set 3: 40 lb × 10


Front squats felt easy but are hard on my shoulders.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout 3
Monday, August 26, 2019 at 7:18 PM

Horizontal Leg Raise
Set 1: 25 reps
Set 2: 30 reps
Set 3: 50 reps

One Legged Calf Raise
Set 1: +30 lb × 12
Set 2: +40 lb × 12
Set 3: +50 lb × 12

Notes: Nautilus Multi-Purpose Machine

Leverage Barbell Row
Set 1: 90 lb × 15
Set 2: 135 lb × 12
Set 3: 180 lb × 12
Set 4: 205 lb × 12

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

Notes: Light Band Assisted

10^ Decline Bench (Dumbbell)
Set 1: 40 lb × 20
Set 2: 55 lb × 20
Set 3: 70 lb × 20
Set 4: 85 lb × 15

Push Up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 10 reps

Landmine One Arm Press
Set 1: 25 lb × 15
Set 2: 35 lb × 15
Set 3: 55 lb × 15

Band Pull Apart (Monster Mini-Band)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 13 reps

Dip
Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps

Standing Dumbbell Curl
Set 1: 15 lb × 15
Set 2: 25 lb × 15
Set 3: 35 lb × 6
Set 4: 30 lb × 3
Set 5: 25 lb × 4
Set 6: 20 lb × 6

Notes: Last sets was a drop set - 35, 30, 25, then 20 lbs.


Shoulders have been feeling good and strength is coming back. Even so, I’m not risking injury by pushing too hard. All movements are done in a very controlled manner and not pushed to the point of failure.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Afternoon Workout
Wednesday, August 28, 2019 at 5:46 PM

Seated Sit-up
Set 1: 35 reps
Set 2: 35 reps
Set 3: 30 reps

Standing Calf Raise (Machine)
Set 1: 140 lb × 12
Set 2: 180 lb × 12
Set 3: 220 lb × 12
Set 4: 240 lb × 8

Seated 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: 180 lb × 8
Set 6: 180 lb × 8

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


I woke up this morning feeling really sore and tight, especially in my lower back and hip. I did some stretching and mobility drills throughout the day which help some but was still sore and tight going into this workout. Actually thought about skipping this workout. Glad I didn’t because this ended up being a really good workout.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Friday, August 30, 2019 at 7:30 PM

Standing Calf Raise (Smith Machine)
Set 1: 135 lb × 15
Set 2: 225 lb × 15
Set 3: 315 lb × 10

Landmine Twist
Set 1: 0 lb × 30
Set 2: 10 lb × 30
Set 3: 20 lb × 20

Lat Pulldown (Reversed Grip)
Set 1: 130 lb × 15
Set 2: 150 lb × 15
Set 3: 170 lb × 12

Seated Cable Row (Wide Grip)
Set 1: 160 lb × 12
Set 2: 180 lb × 12
Set 3: 200 lb × 12

Floor Press (Fat Bar)
Set 1: 110 lb × 15
Set 2: 160 lb × 12
Set 3: 200 lb × 12
Set 4: 250 lb × 6
Set 5: 250 lb × 6

Press (Seated Smith Machine)
Set 1: 65 lb × 20
Set 2: 95 lb × 15
Set 3: 135 lb × 15
Set 4: 175 lb × 10

Tricep Extension (Seated DB)
Set 1: 65 lb × 20
Set 2: 75 lb × 18
Set 3: 85 lb × 12

Preacher Curl (Standing EZ-Barbell)
Set 1: 45 lb × 20
Set 2: 55 lb × 15
Set 3: 65 lb × 12


Getting stronger each workout.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Monday, September 9, 2019 at 7:26 PM

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

Standing Calf Raise (Machine)
Set 1: 180 lb × 12
Set 2: 220 lb × 12
Set 3: 260 lb × 8

Standing Leg Curl
Set 1: 55 lb × 12
Set 2: 65 lb × 12
Set 3: 75 lb × 12
Set 4: 85 lb × 10

Leg Extension (Machine)
Set 1: 100 lb × 15
Set 2: 130 lb × 15
Set 3: 160 lb × 15

Nebula Hack Squat
Set 1: 90 lb × 15
Set 2: 140 lb × 15
Set 3: 180 lb × 15

Lunge (Barbell)
Set 1: 45 lb × 8
Set 2: 45 lb × 8
Set 3: 45 lb × 8


Took last week off from training due to illness. Still not feeling 100%.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
270
83
Evening Workout
Wednesday, September 11, 2019 at 6:32 PM

Horizontal Leg Raise
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

Seated Calf Raise
Set 1: 90 lb × 15
Set 2: 115 lb × 15
Set 3: 135 lb × 15

Bent Over Row (Barbell)
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 185 lb × 10
Set 4: 225 lb × 10
Set 5: 245 lb × 10

Pull Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps

Bench Press (Shoulder Saver Pad)
Set 1: 45 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 15
Set 4: 225 lb × 14

45^ Incline Bench (Barbell With Shoulder Saver Pad)
Set 1: 135 lb × 10
Set 2: 155 lb × 10
Set 3: 155 lb × 10

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

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

Front Lateral (Dumbbell Thumb Up)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12

Dip
Set 1: 8 reps
Set 2: 10 reps
Set 3: 8 reps

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

Shrug (Dumbbell)
Set 1: 55 lb × 12
Set 2: 55 lb × 12
Set 3: 55 lb × 12


https://strong.app.link/OQHtEiirUZ
 
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