On the Rehab Road to Recovery

[Anabolic Beast]

Decided not to workout today. My shoulder has some inflammation in it and still hurts from yesterday and for some reason my left knee was also hurting me today.

 

[Anabolic Beast]

I'm going to back things down this week and give my shoulder a little break. Lets just call this a de-load week.

Rehab Work

Prone Shoulder Extension
7.5lb dumbbell - 3 sets x 12

Prone Horizontal Abduction
5lb dumbbell - 3 sets x 12

Prone Y Lift
3lb dumbbell - 3 sets x 12

Lying External Rotation
5lb dumbbell - 3 sets x 12



Workout

Crunch
3 sets x 25

One Arm Dumbbell Row
35lb x 15
50lb x 15
65lb x 15

45^ Incline DB Bench Press
35lb - 3 sets x 20

Band Pull Apart
Doubled Red Thera Tube x 12
Doubled Black Thera Tube - 2 sets x 12

Nautilus Side Lateral (Single Arm at a Time)
50lb x 15
60lb x 15
70lb x 15

Tricep Pushdown (Light Band from top of Power Rack)
35 x 35 x 25

DB Spider Curl
12.5lb x 20
20lb x 10

 

[trentracks]

You fucking little sissy,,,,,,,,,,just kidding Seeing a orthopedic surgeon in a week and a half and I just started going to the pool to work my legs again on Friday. I can't handle waiting around doing nothing I got goals. I'll keep checking in on you though you big guy

 

[Anabolic Beast]

LOL...I haven't been called a little sissy since before I was 12 years old and started lifting weights. They still haven't found that persons body.

Keep us informed on how it goes with the orth visit. Hopefully you'll be back hanging and banging and breaking hearts in no time.

 

[Anabolic Beast]

Workout

Donkey Calf Raise
Wife on Back x 15
Wife on Back + 90lb x 15
Wife on Back + 135lb x 12

Nautilus Lying Leg Curl
60lb - 3 sets x 12

Seated Band Leg Curl
Light Band - 3 sets x 15

Leg Extension
100lb - 3 sets x 15

Belt Squat
55lb x 12
75lb x 15
100lb x 15

 

[Anabolic Beast]

Rehab Work

External Rotation
Black Thera Tube - 3 sets x 20

Internal Rotation
Black Thera Tube - 3 sets x 20

Bilateral Scaption
10lb dumbbell - 3 sets x 15

Side Lying Horizontal Abduction
5lb dumbbell - 3 sets x 15

Hand in Pocket
3 sets x 20

Prone Y Lift
3lb dumbbell - 3 sets x 12



Workout

Seated Cable Crunch
100lb x 50
110lb x 50
120lb x 50

One Arm Dumbbell Row
55lb x 12
65lb x 12
75lb x 12

Nautilus Pullover
70lb x 15
80lb x 15
90lb x 15

Floor Press (Barbell)
95lb x 20
135lb x 20
155lb x 20

30^ Incline DB Bench Press
35lb - 3 sets x 20

Rear Dumbbell Lateral
15lb x 15
20lb x 15
25lb x 12

One Arm Dumbbell Side Lateral
15lb - 3 sets x 12

Front Plate Raise
25lb - 3 sets x 12

Shrug (Dumbbell)
40lb - 3 sets x 12

Seated Tricep Cable Extension
80lb x 25
100lb x 20
100lb x 20

Incline DB Curl
15lb - 3 sets x 20

 

[Anabolic Beast]

Late posting last Tuesdays workout. Had jury duty today and this morning. Some illegal Hispanic dude that was caught manufacturing and distributing meth along with cocaine and ecstasy. He was also charged with driving without license and insurance, reckless driving while trying to evade police officers, and giving false information to police.

Workout (Tuesday - January 29)

Crunch
3 sets x 25

One Legged Calf Raise
30lb - 3 sets x 12

Standing Leg Curl
40lb x 12
50lb x 12
60lb x 12
70lb x 12

Leg Extension
100lb x 15
130lb x 15
160lb x 15

Nebula Leg Press (Lowered Sled Slowly on 4 Count)
200lb x 15
400lb x 15
600lb x 15
600lb x 15
600lb x 15

SSB Squat
135x 15
135x 15

 

[ITAWOLF]

just listen to ur body bro!!

u got this!!!

 

[Anabolic Beast]

Rehab Work

External Rotation
Black Thera Band Tube - 3 sets x 30

Internal Rotation
Double Black Thera Band Tube - 3 sets x 20

External Rotation with Arm Abducted 90^
Black Thera Band Tube - 3 sets x 15

Shoulder Extension With Band
Black Thera Band Tube - 3 sets x 15

Scaptions
10lb dumbbell - 3 sets x 15


Workout

Kneeling Cable Crunch
120lb x 50
140lb x 50
160lb x 50

Chest Supported Leverage Row
45lb x 12
70lb x 12
90lb x 12
100lb x 12

High Pulley Row (One Arm Using Cable Crossover)
120lb x 12
150lb x 12
180lb x 8
180lb x 8

45^ Incline Bench Press (Dumbbells)
30lb x 30
40lb x 30
50lb x 20
50lb x 20

Rear Lateral (10^ Incline Bench)
15lb x 15
20lb x 15
25lb x 12

Press (Seated Smith Machine)
45lb x 15
65lb x 15
65lb x 15
65lb x 15

Side Lateral
10lb x 10
10lb x 10
10lb x 10

Tricep Pushdown
120lb x 30
140lb x 20
160lb x 14

Standing Band Dip/Pushdown (Bands Hanging from top of Power Rack)
Average Bands - 3 sets x 20

Barbell Curl - --Done very strict while concentrating on squeezing the biceps during the movement.
45lb x 20
45lb x 20
45lb x 20

Dumbbell Shrugs
40lb x 20
40lb x 20
40lb x 20

 

[Anabolic Beast]

Workout

Crunch
3 sets x 25

Nautilus Lying Leg Curl
70lb x 12
90lb x 12
110lb x 12 + 10 partial burns

Seated Band Leg Curl
Light Band - 3 sets x 15

Leg Extension
100lb x 15
130lb x 15
160lb x 15

Nebula Hack Squat
90lb x 15
180lb x 15
270lb x 15
360lb x 12

Seated Calf Raise
100lb - 3 sets x 15

 

[Anabolic Beast]

Rehab Work

Prone Shoulder Extension
5lb dumbbell - 3 sets x 15

Prone Horizontal Abduction
5lb dumbbell - 3 sets x 12

Goal Post
Yellow Band - 3 sets x 10

External Rotation
Black Thera Tube - 3 sets x 30

Internal Rotation
Black Thera Tube - 3 sets x 30

External Rotation with Arm Abducted 90^
Black Thera Band Tube - 3 sets x 20

Shoulder Horn
10lb dumbbell - 2 sets x 12

Hand in Pocket
3 sets x 20


Workout

Seated Cable Crunch
100lb x 30
110lb x 30
120lb x 30

One Arm Dumbbell Row
55lb x 15
70lb x 15
85lb x 15

Nautilus Pullover
70lb x 15
80lb x 15
90lb x 15

Floor Press (Barbell)
95lb x 20
135lb x 20
165lb x 20

30^ Incline DB Bench Press
40lb - 3 sets x 20

Rear Dumbbell Lateral
15lb x 15
20lb x 15
25lb x 15

One Arm Dumbbell Side Lateral
15lb x 15
20lb x 15
25lb x 15

Front Plate Raise
35lb - 3 sets x 12

Lying Dumbbell Tricep Extension (Floor)
15lb x 20
20lb x 20
25lb x 20

Standing Band Dip/Pushdown (Bands Hanging from top of Power Rack)
Average Bands - 3 sets x 20

Incline DB Curl
15lb x 20
20lb x 20

Hammer Curl (Dumbbell)
20lb x 20
20lb x 20

Shrug (Dumbbell)
55lb - 3 sets x 12

 

[Anabolic Beast]

Rehab Work

Prone Shoulder Extension
5lb dumbbell - 2 sets x 15

Prone Horizontal Abduction
5lb dumbbell - 2 sets x 12

Prone Y Lift
3lb dumbbell - 2 sets x 10

Goal Post
Yellow Band - 2 sets x 10


Workout

Crunch
3 sets x 30

One Legged Calf Raise
30lb - 3 sets x 12

Standing Leg Curl
45lb x 12
55lb x 12
65lb x 12
75lb x 12

Leg Extension
100lb x 15
130lb x 15
160lb x 15

Nebula Leg Press
200lb x 15
400lb x 15
600lb x 15
800lb x 15
1000lb x 12

Was going to do Safety Squat Bar squats after the leg press, but wife said she wanted to go walking. So we went walking and ended up doing a little over 2 miles before it got dark.