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On the Rehab Road to Recovery

A

Anabolic Beast

VIP Member
Nov 16, 2010
289
88
Evening Workout
Monday, September 16, 2019 at 7:46 PM

Broom Twist (Standing)
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps

Sit-Up (Stability Ball)
Set 1: 20 reps
Set 2: 25 reps
Set 3: 25 reps

Notes: Twists and Sit-Ups were supersets.

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

Bent Over Row (Reversed Gripped EZ-Bar)
Set 1: 125 lb × 12
Set 2: 175 lb × 12
Set 3: 215 lb × 12
Set 4: 215 lb × 12

Lat Pulldown (Front)
Set 1: 140 lb × 12
Set 2: 160 lb × 12
Set 3: 180 lb × 12
Set 4: 200 lb × 6

45^ Incline Bench Press (Dumbbell)
Set 1: 45 lb × 20
Set 2: 55 lb × 20
Set 3: 65 lb × 20
Set 4: 75 lb × 10

Key Press
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15

Nautilus Side Lateral
Set 1: 50 lb × 15
Set 2: 60 lb × 15
Set 3: 70 lb × 15

Nautilus Shoulder Press
Set 1: 50 lb × 15
Set 2: 60 lb × 15
Set 3: 70 lb × 15

Notes: Nautilus Lateral and Press were supersets done on double shoulder machine.

Tricep Pushdown
Set 1: 120 lb × 20
Set 2: 140 lb × 20
Set 3: 160 lb × 15

Bicep Curl (Cable)
Set 1: 60 lb × 20
Set 2: 70 lb × 20
Set 3: 80 lb × 15

Today has been a bad day for me. Took my boat out on the river and the motor broke down on me. Had to use my trolling motor to travel over 8 miles back down river to the launch ramp. Took hours to get back to the truck.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
289
88
Evening Workout
Wednesday, September 18, 2019 at 8:30 PM

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

Broom Twist (Sitting)
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Notes: Leg Raises and Twists done as a superset.

Nautilus Donkey Calf Raise
Set 1: 250 lb × 15
Set 2: 295 lb × 15
Set 3: 280 lb × 15
Set 4: 340 lb × 15

Standing Leg Curl
Set 1: 60 lb × 12
Set 2: 70 lb × 12
Set 3: 80 lb × 12
Set 4: 90 lb × 10

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

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: 600 lb × 30


https://strong.app.link/GOYBrCbc6Z
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
289
88
Midday Workout
Friday, September 20, 2019 at 1:36 PM

Seated Cable Crunch
Set 1: 40 lb × 50
Set 2: 50 lb × 50
Set 3: 60 lb × 50

Broom Twist (Standing)
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps

Notes: Crunches and Twists done as a superset.

Nautilus Multi-Purpose One Legged Calf
Set 1: 30 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Rack Pulls
Set 1: 135 lb × 10
Set 2: 225 lb × 8
Set 3: 315 lb × 8
Set 4: 405 lb × 8

Rack Chins
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Floor Press (Barbell)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 15
Set 4: 225 lb × 10
Set 5: 225 lb × 10

Chest Fly (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15

Rear Lateral (10^ Incline DB)
Set 1: 15 lb × 12
Set 2: 20 lb × 12
Set 3: 25 lb × 12

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

Front Raise (Plate)
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 45 lb × 10

Dip
Set 1: 12 reps
Set 2: 10 reps
Set 3: 7 reps

Triceps Extension (Cable)
Set 1: 60 lb × 25
Set 2: 80 lb × 20

Standing Alternate DB Curl
Set 1: 20 lb × 15
Set 2: 25 lb × 15
Set 3: 30 lb × 12

Bicep Curl (Barbell)
Set 1: 45 lb × 17
Set 2: 45 lb × 15


https://strong.app.link/BaClLwpv9Z
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
289
88
Evening Workout
Monday, September 23, 2019 at 7:27 PM

Hanging Leg Raise (Ab Straps)
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

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

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


My wife and I went to Chattanooga, Tennessee for the weekend. On Sunday we visited Ruby Falls which is the tallest underground water fall in the states, rode the incline rail, did some climbing on a climbing wall, rode a zip line, and walked the trails at Rock City on top of Lookout Mountain. We got back home on Monday and I was really tired going into this workout. Was supposed to do some hack squats but just didn’t have anything left in the tank.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
289
88
Evening Workout
Wednesday, September 25, 2019 at 6:31 PM

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

Seated Calf Raise
Set 1: 100 lb × 15
Set 2: 125 lb × 15
Set 3: 145 lb × 15

Bent Over Row (Barbell)
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 185 lb × 12
Set 4: 225 lb × 12
Set 5: 265 lb × 8

Nautilus Pullover
Set 1: 100 lb × 12
Set 2: 120 lb × 12
Set 3: 140 lb × 11

Bench Press (Shoulder Saver Pad)
Set 1: 45 lb × 20
Set 2: 135 lb × 15
Set 3: 185 lb × 15
Set 4: 225 lb × 15

45^ Incline Bench (Barbell With Shoulder Saver Pad)
Set 1: 135 lb × 10
Set 2: 155 lb × 10
Set 3: 185 lb × 8

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

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

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

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

Tricep Kickback (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12

Hammer Curl (Dumbbell)
Set 1: 20 lb × 15
Set 2: 30 lb × 15
Set 3: 40 lb × 10

Bicep Curl (One Arm Cable)
Set 1: 40 lb × 15
Set 2: 40 lb × 15

Shrug (Trap Bar)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 135 lb × 15


https://strong.app.link/ALj4Sr9Kh0

I’ve developed some tendinitis in both of my elbows lately. Climbing the rock wall last weekend has exasperated it. My left elbow is worse than the right one. I haven’t been taking any anti inflammatory drugs lately, but guess I’ll have to start back taking them again.
 
T

The other Snake

VIP Member
Aug 19, 2016
102
65
My wife and I went to Chattanooga, Tennessee for the weekend. On Sunday we visited Ruby Falls which is the tallest underground water fall in the states, rode the incline rail, did some climbing on a climbing wall, rode a zip line, and walked the trails at Rock City on top of Lookout Mountain.....
Looking over your thread and just coming off a shoulder surgery myself this is good to hear. It keeps me positive to see others doing well after going under the knife. Thanks!

Some advice on those elbow issues you starting with. Voodoo bands! If you need details, PM me. Trust me, been down that road.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
289
88
Thanks man, I’m glad you mentioned Voodoo bands. I own two pairs of voodoo floss bands. One pair I made out of a bicycle inner tube many years ago. The second pair I purchased about 5 years ago. For anyone who hasn’t heard about voodoo flossing please look it up on YouTube, there are a lot of videos explaining what it is and how to do it.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
289
88
Evening Workout
Friday, September 27, 2019 at 8:28 PM

Crunch
Set 1: 35 reps
Set 2: 35 reps
Set 3: 30 reps

Nautilus Multi-Purpose Standing Calf
Set 1: 200 lb × 15
Set 2: 250 lb × 12
Set 3: 300 lb × 12
Set 4: 350 lb × 10

Standing Leg Curl
Set 1: 60 lb × 12
Set 2: 75 lb × 12
Set 3: 90 lb × 12
Set 4: 105 lb × 8

Notes: Performed 8 partial reps at the end of the last set.

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

Squat (Buffalo Bar)
Set 1: 145 lb × 10
Set 2: 195 lb × 10
Set 3: 235 lb × 10
Set 4: 285 lb × 10


This is the 2nd squat session since I had the squatting incident were I thought I tore a muscle in my leg. I’m still very nervous about getting under the bar and doing squats. On the upside, I’m not having any issues with my shoulders while doing squats, and that is while using a close narrow grip with elbows pushed forward under the bar. Before my shoulder surgeries I could not hold the bar like that while squatting and had to use a very wide grip back then.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
289
88
Evening Workout
Monday, September 30, 2019 at 7:18 PM

Crunch
Set 1: 35 reps
Set 2: 35 reps
Set 3: 30 reps

Bent Over Row (Reversed Gripped EZ-Bar)
Set 1: 125 lb × 12
Set 2: 175 lb × 12
Set 3: 215 lb × 12
Set 4: 265 lb × 6
Set 5: 235 lb × 12

Lat Pulldown (Front)
Set 1: 140 lb × 12
Set 2: 170 lb × 12
Set 3: 200 lb × 10

45^ Incline Bench Press (Dumbbell)
Set 1: 45 lb × 20
Set 2: 60 lb × 20
Set 3: 75 lb × 20
Set 4: 90 lb × 9

Key Press
Set 1: 55 lb × 15
Set 2: 65 lb × 12
Set 3: 75 lb × 8

Nautilus Side Lateral
Set 1: 60 lb × 15
Set 2: 75 lb × 15
Set 3: 90 lb × 15

Nautilus Shoulder Press
Set 1: 60 lb × 15
Set 2: 75 lb × 15
Set 3: 90 lb × 15

Notes: Nautilus Lateral and Press were performed as a superset on the Nautilus Double Shoulder Machine.

Tricep Pushdown
Set 1: 120 lb × 20
Set 2: 140 lb × 20
Set 3: 160 lb × 20

Bicep Curl (Cable)
Set 1: 60 lb × 20
Set 2: 80 lb × 20
Set 3: 100 lb × 20


https://strong.app.link/TGH2RnA3p0

Felt good working out this evening. My wife’s mom is visiting with us this week and we all went out and ate Sushi for lunch. I love Sushi and ate a lot for lunch which helped fuel this workout. I felt the tendinitis in my elbows a little during the back work but after that it didn’t really bother me for the rest of the workout.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
289
88
Evening Workout
Wednesday, October 2, 2019 at 7:06 PM

Crunch
Set 1: 35 reps
Set 2: 35 reps
Set 3: 20 reps

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

Nautilus Lying Leg Curl
Set 1: 70 lb × 12
Set 2: 90 lb × 12
Set 3: 110 lb × 12

Leg Extension (Machine)
Set 1: 100 lb × 15
Set 2: 140 lb × 15
Set 3: 180 lb × 15

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: 950 lb × 15


https://strong.app.link/t4k6CZZgt0
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
289
88
Afternoon Workout
Friday, October 4, 2019 at 4:17 PM

Crunch
Set 1: 30 reps
Set 2: 15 reps
Set 3: 15 reps

Nautilus Multi-Purpose One Legged Calf
Set 1: 0 lb × 10
Set 2: 30 lb × 10
Set 3: 60 lb × 10

Rack Pulls
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 315 lb × 5
Set 4: 405 lb × 5
Set 5: 405 lb × 5

Rack Chins
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Floor Press (Barbell)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 15
Set 4: 225 lb × 14
Set 5: 225 lb × 3
Set 6: 225 lb × 2

Notes: Last 3 sets with 225lbs was done as a rest pause set with 10 second rest.

Chest Fly (Dumbbell)
Set 1: 20 lb × 15
Set 2: 25 lb × 15
Set 3: 30 lb × 15

Rear Lateral (One Arm Lying On Side)
Set 1: 5 lb × 15
Set 2: 7.5 lb × 15
Set 3: 10 lb × 15

Side Lateral (One Arm Dumbbell)
Set 1: 10 lb × 15
Set 2: 12.5 lb × 15
Set 3: 15 lb × 15

Notes: Done as Empty Can rehab exercise with each rep paused at top.

Tricep Extension (Lying Dumbbell)
Set 1: 20 lb × 20
Set 2: 25 lb × 15
Set 3: 30 lb × 15

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


https://strong.app.link/2zL8THLtw0
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
289
88
My wife’s Uncle passed away this weekend so we went down to South Georgia for the funeral which was held Tuesday morning. While down there I worked out Monday at a gym down there. This gym used to be a good gym with a number of Hammer Strength machines as well as Bodymaster, a Nebula leg press, and some Cybex. That has all changed as they’ve replaced all of these with new Matrix brand machines which I absolutely hate. Thankfully they replaced the full power rack they had with a half rack so I was able to do some squats for legs.
 
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