On the Rehab Road to Recovery

[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 - 3 sets x 12

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

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 25


Workout

Kneeling Cable Crunch
130lb x 50
150lb x 50
170lb x 50

Chest Supported Leverage Row
45lb x 12
70lb x 12
90lb x 12
120lb x 12

Nautilus Pullover
80lb x 15
90lb x 15
100lb x 15

45^ Incline Bench Press (Dumbbells)
35lb x 30
45lb x 30
55lb x 20
55lb x 20

Pushup
12 x 9 x 7

Rear Lateral (10^ Incline Bench)
15lb x 15
20lb x 1 im5
25lb x 15

Nautilus Side Lateral / Nautilus Shoulder Press (Superset)
40lb x 20/20
40lb x 20/20
40lb x 20/20

Reverse Tricep Dip
20 x 20 x 20

Dumbbell Concentration Curl
15lb x 20
20lb x 20
25lb x 15

Barbell Shrugs
135lb x 20
155lb x 20
155lb x 20

Good workout considering that I've only eaten 4 meals in the past two days. After the Incline Dumbbell Presses I had nothing left in the tank for the pushups. Overall my shoulder is feeling better and is slowly improving. I don't want to push it and have it flare up and become inflamed again or worse so I'm happy to take it slow and steady.

 

[BovaJP]

Slow and steady wins the race. Glad you are getting better AB. @Anabolic Beast

 

[Anabolic Beast]

Thanks Bova, how is your shoulder doing? It's time for you to give us an update. Hope all is well and on the fast track to full recovery.

 

[Anabolic Beast]

Was busy yesterday (Friday, Feb 8) and didn't post up my leg workout. It was a quick in and out workout, but it felt good. Was going to do another set on Hack Squats with 4 plates/side (360lbs) for 15 reps but decided to cut it short after I felt a twinge in my left upper quad on the last rep with 270lbs. I figured it was better to be safe than sorry and today my leg feels fine.

Workout (Friday)

Crunch
3 sets x 30

Seated Calf Raise
100lb x 15
125lb x 15
150lb x 12

Nautilus Lying Leg Curl
70lb x 12
90lb x 12
110lb x 12
90lb 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

 

[Anabolic Beast]

Rehab Work

Prone Shoulder Extension
5lb dumbbell - 3 sets x 20

Prone Horizontal Abduction
5lb dumbbell - 3 sets x 15

Prone Y Lift
3lb dumbbell - 3 sets x 15

Lying External Rotation
5lb dumbbell - 3 sets x 15

External Rotation
Black Thera Tube - 3 sets x 30

Internal Rotation
Black Thera Tube - 2 sets x 60

External Rotation with Arm Abducted 90^
Black Thera Band Tube - 3 sets x 30


Workout

Kneeling Cable Crunch
130lb x 50
150lb x 50
170lb x 50

One Arm Dumbbell Row
60lb x 15
75lb x 15
90lb x 15

High Pulley Row
130lb x 15
150lb x 15
170lb x 10

Floor Press (Barbell)
95lb x 20
135lb x 20
175lb x 20

30^ Incline DB Bench Press
45lb x 20
45lb x 20
45lb x 20

One Arm Cable Side Lateral
20lb x 20
20lb x 20
20lb x 20

Tricep Pushdown (Light Band from top of Power Rack)
30 x 30 x 30

Incline DB Curl
15lb x 20
20lb x 20
25lb x 15

Shrug (Dumbbell)
60lb x 20
60lb x 20


I woke up feeling run down and joints aching this morning. My left knee is really bothering me when I go up and down stairs. Don't know what's going on because I felt fine this past weekend. After doing the dumbbell rows I started feeling a stabbing pain in the muscle just below the scapula on my left side. I used a lacrosse ball to roll on the area and it did help some, but it did negatively affect the workout. I took a hot bath and soaked in some Epson salt after the workout. The area is still sore, but at least it doesn't feel like I have a dagger in my back anymore.

 

[Anabolic Beast]

Rehab Work

Prone Shoulder Extension
5lb dumbbell - 3 sets x 20

Prone Horizontal Abduction
5lb dumbbell - 3 sets x 15

Prone Y Lift
3lb dumbbell - 3 sets x 15

External Rotation
Black Thera Tube - 3 sets x 35

Internal Rotation
Black Thera Tube - 3 sets x 35

Shoulder Horn
10lb dumbbell - 3 sets x 15



Workout

Crunch
25 reps ---- one set that's it

One Legged Calf Raise
30lb x 15
30lb x 15
30lb x 10

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

Leg Extension
110lb x 15
140lb x 15
170lb x 15

Nebula Leg Press
200lb x 15
400lb x 15
600lb x 15
800lb x 15
1000lb x 3

Just not mentally into the workout this evening. Did one set of crunches and decided to move on. Still feeling a little pain in my left knee which really bothered me on the leg presses and why I cut the last set short after 3 reps. No point risking serious injury, better to live and fight another day.

 

[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 - 3 sets x 12

Bilateral Scaption
10lb dumbbell - 3 sets x 12

Empty Can
10lb dumbbell - 3 sets x 10



Workout

Kneeling Cable Crunch
130lb x 50
150lb x 50
170lb x 50

Chest Supported Leverage Row
45lb x 12
90lb x 12
135lb x 8
135lb x 8

Nautilus Pullover
80lb x 15
90lb x 15
100lb x 15

45^ Incline Bench Press (Dumbbells)
40lb x 20
50lb x 20
60lb x 20

Key Press
40lb x 15
40lb x 15
40lb x 15

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

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

Front Plate Raise
35lb x 12
35lb x 12
35lb x 12

Tricep Pushdown / Barbell Curl (Superset)
100lb x 30 / 45lbs x20
100lb x 30 / 45lbs x20
100lb x 30 / 45lbs x20

Barbell Shrugs
135lb x 15
135lb x 15
135lb x 15

 

[Anabolic Beast]

Quick update: Was supposed to train legs yesterday (Saturday), but that didn't happen, at least not in the gym. Saturday morning I woke up around 3am and got out of bed around 5am to go meet up with my hunting buddy to scout National Forest land for turkey season which opens next month. We went into an area we've never hunted before and ended up hiking over 15 miles through the woods and up and down steep hills on closed roads and old logging trails searching for sign and getting the lay of the land. By the time we finished up my calves were cramping and the inside of my legs were badly chaffed. When I got up this morning I could hardly walk because my calves are so sore. My thighs and hamstrings are sore as well.

 

[Anabolic Beast]

Rehab Work

Prone Shoulder Extension
5lb dumbbell - 3 sets x 20

Prone Horizontal Abduction
5lb dumbbell - 3 sets x 15

Prone Y Lift
3lb dumbbell - 3 sets x 15

Lying External Rotation
5lb dumbbell - 3 sets x 15

Bilateral Scaption
10lb dumbbell - 3 sets x 12


Workout

Crunch
20 x 20 x 20

One Arm Dumbbell Row
40lb x 15
60lb x 15
75lb x 15
90lb x 15

Pulldown (Front)
120lb x 20
140lb x 15
140lb x 15

Floor Press (Barbell)
135lb x 20
135lb x 20
185lb x 20

30^ Incline DB Bench Press
50lb x 20
50lb x 20
50lb x 20

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

Nautilus Side Lateral / Nautilus Shoulder Press (Superset)
50lb x 15/15
60lb x 15/15
70lb x 15/15

Dip (Light Band Assisted)
8 x 8 x 8

Dumbbell Tricep Extension (Floor)
15lbs x 20
15lbs x 20
15lbs x 20

Incline DB Curl
15lb x 20
20lb x 20
25lb x 20

Hammer Curl (Dumbbell)
15lbs x 20
15lbs x 20

 

[Anabolic Beast]

My wife has been sick for over a week. Yesterday I woke up not feeling well myself. We share everything, so I guess she shared her cold with me, too. Probably should not have worked out tonight, but I hate missing workouts and was feeling better this evening so I hit the gym. I did not push it and just did enough to get the blood pumping. It felt really good to get back under a bar and do squats again.


Rehab Work

Prone Shoulder Extension
5lb dumbbell - 4 sets x 20

Prone Horizontal Abduction
5lb dumbbell - 3 sets x 15

Prone Y Lift
3lb dumbbell - 3 sets x 15

Empty Can
5lb dumbbell - 3 sets x 20


Workout

Crunch
3 sets x 20

Donkey Calf Raise (Nautilus Multi-Purpose)
200lb x 15
230lb x 15
260lb x 15

Nautilus Lying Leg Curl
70lb x 15
80lb x 15
90lb x 15

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

Squat (Safety Squat Bar)
Bar x 10
135lb x 10
225lb x 5
225lb x 5
225lb x 5

 

[Anabolic Beast]

Well I ended up coming down with a severe cold (Flu?),sore throat, sinus infection, and pink eye last week. I had no appetite and could hardly swallow solid food for about 3 days. I also coughed so hard last week I pulled a muscle in my back which really bothered my during this workout.


Monday's Workout

Kneeling Cable Crunch
130lb x 100
150lb x 75
170lb x 50

High Pulley Row
120lb x 15
140lb x 15
160lb x 12

Seated Cable Row
150lb x 12
170lb x 12
190lb x 12

45^ Incline Bench Press (Dumbbells)
40lb x 20
55lb x 20
70lb x 20

Key Press
40lb x 15
40lb x 15
40lb x 15

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

Nautilus Side Lateral / Nautilus Shoulder Press (Superset)
50lb x 15/15
60lb x 15/15
70lb x 15/15

Dip (Light Band Assisted)
6 x 6 x 6

Lying Tricep Extension (EZ Bar)
40lbs x 20
40lbs x 15
40lbs x 15

Incline DB Curl
15lb x 15
20lb x 15
25lb x 15

Hammer Curl (Dumbbell)
20lbs x 15
20lbs x 15

 

[Anabolic Beast]

The pulled muscle in my back is still a little sore and affected my workout this evening.

Workout

Hanging Leg Raise
15 x 15 x 10

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 --- Feet at bottom of platform
200lb x 20
400lb x 20
400lb x 20
400lb x 20

Calf Press (Nebula Leg Press)
290lb x 15
490lb x 15
490lb x 10