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On the Rehab Road to Recovery

A

Anabolic Beast

VIP Member
Nov 16, 2010
255
72
#86
Was busy yesterday evening and didn't have time to post yesterdays workout. Before the workout I did some internal and external band rotations and dumbbell shoulder horn work to warmup. My shoulder has been feeling good the past few weeks and I've gotten really slack with doing physical therapy work for it this past week.


Workout (Friday)

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

Chest Supported Leverage Row
45lb x 15
90lb x 12
135lb x 10

Nautilus Pullover
100lb x 15
110lb x 15
120lb x 12

Floor Press (Barbell)
95lb x 20
135lb x 20
195lb x 15
185lb x 16

Lying DB Chest Fly --- Focused on getting and then holding the stretch at the bottom of each rep.
10lb x 10
12.5lb x 10
15lb x 10

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

Seated Military Press (Smith Machine)
65lb x 15
85lb x 15
105lb x 15

Dip (Light Band Assisted)
8 x 8 x 8

Dumbbell Tricep Extension
15lbs x 20
15lbs x 20
15lbs x 20

Standing DB Preacher Curl
15lb x 20
20lb x 20
25lb x 15

Shrug (Dumbbell)
75lbs x 15
75lbs x 15
75lbs x 15
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
255
72
#87
Didn't workout last Monday because it was my wife's birthday. We ate cake instead. I did however do my shoulder rehab exercises before cooking her a nice dinner for her birthday. On Tuesday she said she wanted to go walking because it was so nice out so once again no weight training. We did walk a little over 5 miles though.

Rehab Work

Prone Shoulder Extension
5lb dumbbell - 3 sets x 20

Prone Horizontal Abduction
5lb dumbbell - 3 sets x 12

Prone Y Lift
3lb dumbbell - 3 sets x 15

External Rotation
Black Thera Tube - 3 sets x 30


Workout

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

Bent Over Row
135lb x 12
185lb x 12
225lb x 12

Pulldown (Front)
120lb x 15
140lb x 15
160lb x 12

45^ Incline Bench Press (Dumbbells)
45lb x 20
60lb x 20
75lb x 19

Key Press
40lb x 15
45lb x 15
50lb x 1

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

Nautilus Side Lateral / Nautilus Shoulder Press (Superset)
60lb x 15/15
70lb x 15/15
80lb x 15/14

Dip (Light Band Assisted)
10 x 10 x 9

Standing Alternate DB Curl
15lb x 15
20lb x 15
25lb x 10

Barbell Curl
45lb x 20
45lb x 15

Shrug (Dumbbell)
50lbs x 15
50lbs x 15
50lbs x 15
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
255
72
#88
Short workout this evening. Got to get up early tomorrow morning and drive 2 hours to go scout for turkey. I'll spend most of tomorrow putting boot on ground hiking many miles looking for sign so that'll be a leg workout in itself. Overall, it felt really good to feel a bar on my back again. Was planning on going up to 315lbs, but my shoulder took a beating on that last 275lb set. I have to keep reminding myself to take it slow and easy and not rush things.

Workout

Hanging Leg Raise
3 sets x 15

Nautilus Lying Leg Curl
60lb x 12
80lb x 12
100lb x 12

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

Box Squat (Buffalo Bar) --- Depth Below Parallel
135lb x 8
185lb x 8
225lb x 5
275lb x 5
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
255
72
#89
Still alive and kicking. Turkey season opened a couple of weeks ago and I've been busy chasing Thunder Chickens. From March 23-29 I was on a WMA quota hunt and spent the entire week camped out in a tent on the WMA. This week I worked out Monday and Tuesday but didn't log the workouts. Yesterday (Wednesday) I hunted a WMA closer to home. Hiked about 3 miles with over 2000 feet of elevation change which had my calves burning. While working down a ridge I located a group of Toms and managed to put the Mohican sneak'n on them to harvest my first bird this season. My wife and I are headed up to some NF land tomorrow to camp out and hunt for the weekend. Hopefully I can put her on her first bird and also get my 2nd bird of the season while we're up there.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
255
72
#90
Well my turkey hunting season ended last week so I'm back focusing on training 100%. For the last couple of weeks I've been pretty consistent with training on a M-W-F split hitting upper body one day then alternating legs the next training day. I'm going to keep following this M-W-F split for a few more weeks and see how my shoulder holds up.

Monday

Rehab Work

Pendulum Swings
12.5lb dumbbell x 20

Broom Dislocate
15 x 15

External Rotation
Doubled Black Thera Tube - 3 sets x 20

Internal Rotation
Doubled Black Thera Tube - 3 sets x 20


Workout

One Legged Calf Raise
15x15x12

Kneeling Cable Crunch
160lb x 40
180lb x 40
200lb x 35

One Arm Dumbbell Row
60lb x 15
80lb x 15
100lb x 12
120lb x 10

Nautilus Pullover
120lb x 15
120lb x 15
140lb x 8

45^ Incline Bench Press (Dumbbells)
40lb x 20
40lb x 20
55lb x 20
70lb x 15
70lb x 14

Pushup
10 x 10 x 10

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

Nautilus Side Lateral / Nautilus Shoulder Press (Superset)
60lb x 15/15
70lb x 15/15
80lb x 15/14

Tricep Bench Cable Extension
110lb x 20
130lb x 20
150lb x 16

Standing Alternate DB Curl
15lb x 15
20lb x 15
25lb x 15
30lb x 10

Shrug (Dumbbell)
55lbs x 15
55lbs x 15
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
255
72
#91
Wednesday

Rehab Work

Pendulum Swings
12.5lb dumbbell x 30

Broom Dislocate
30 reps

Bilateral Scaption
10lb dumbbell - 3 sets x 12

Empty Can
10lb dumbbell - 3 sets x 10

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

Workout

Band Twists
Black Thera Band Tube x 40
Light Band x 20
Monster Mini Band x 30

Hanging Leg Raise
3 sets x 15

Nautilus Multi-Purpose Standing Calf
200lb x 12
230lb x 12
260lb x 12

Nautilus Lying Leg Curl
60lb x 12
80lb x 12
100lb x 12
120lb x 6 + 6 partial reps

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

45^ Leg Press (Atlantis)
270lb x 15
450lb x 12
630lb x 12
720lb x 12
810lb x 12
450lb x 30
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
255
72
#92
Friday (May 24)

Rehab Work

Pendulum Swings
12.5lb dumbbell x 30

Broom Dislocate
15 x 15

External Rotation
Doubled Black Thera Tube - 3 sets x 20

Internal Rotation
Doubled Black Thera Tube - 3 sets x 20



Workout

Kneeling Cable Crunch
160lb x 50
180lb x 50
200lb x 35

Donkey Calf Raise
Wife sitting on my Back - 15x15x15

Bent Over Row (Reverse Grip with EZ Bar)
125lb x 12
175lb x 12
215lb x 12
245lb x 10

Lat Pulldown (Front)
120lb x 15
140lb x 15
160lb x 12
180lb x 8

45^ Incline Bench Press
135lb x 12
135lb x 12
135lb x 12
135lb x 12

Pushup
15 x 15 x 12

Rear Lateral (One Arm Horizontal Cable)
25lb x 15
30lb x 15
35lb x 10

DB Side Lateral (Standing)
15lb x 15
20lb x 10
20lb x 10

Front Plate Raise
25lb x 15
35lb x 12
45lb x 8

Tricep Pushdown
100lb x 20
130lb x 20
160lb x 19

Barbell Curl
45lb x 20
45lb x 20
45lb x 20

Shrug (Barbell)
135lbs x 15
135lbs x 15
135lbs x 15
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
255
72
#93

Monday (Memorial Day) -
Thank you to all those that have given their lives in service to this county.

Workout

Hanging Knee Raise
3 sets x 15

Standing Calf Raise (Nautilus Multi-Purpose)
200lb x12
230lb x 12
260lb x 12

Kettlebell Swing (Two Hand)
16kg x 12
16kg x 12
24kg x 12
24kg x 12

Leg Extension
100lb x 20
130lb x 20
160lb x 20

Got 3hrs of sleep Sunday night before getting up at 3:30am and driving over 60 miles to spend the day kayaking down a river with a friend. Had a great time but I felt very tired and drained by the time I got back home. Didn't have much in the tank for an extended leg workout so I did this short workout instead.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
255
72
#94
I had to rush thru this workout so I could go test run a boat I'm thinking about buying. The faster pace of this workout kicked my ass. I think I might need to consider doing some gpp work to improve my overall conditioning.


Wednesday (May 29)

Rehab Work

Pendulum Swings
12.5lb dumbbell x 30

External Rotation
Doubled Black Thera Tube - 3 sets x 20

Internal Rotation
Doubled Black Thera Tube - 3 sets x 20

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


Workout

One Legged Calf Raise
15x15x15

Kneeling Cable Crunch
160lb x 50
180lb x 50
200lb x 20

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

Rack Pulls (Bar Below Knees)
135lb x 5
225lb x 5
315lb x 5
405lb x 5

Floor Press (Barbell)
135lb x 20
135lb x 20
185lb x 15
185lb x 12

Bent Over Rear DB Lateral
15lb x 15
20lb x 15
25lb x 15

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

Front DB Lateral
15lb x 15
20lb x 12
20lb x 12

Reverse Tricep Dip
15 x 15 x 15

Preacher Curl (One Arm DB)
15lb x 15
20lb x 15
25lb x 15
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
255
72
#95
Friday

Rehab Work

Pendulum Swings
12.5lb dumbbell x 40

Bilateral Scaption
10lb dumbbell - 3 sets x 15

Empty Can
10lb dumbbell - 3 sets x 15


Workout

Cable Twists
30lb x 20
35lb x 20
40lb x 20

Crunch
3 sets x 20

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

Standing Leg Curl
50lb x 12
60lb x 12
70lb x 12
80lb x 12

Leg Extension
100lb x 20
130lb x 20
160lb x 20

Squat (Buffalo Bar)
130lb x 10
185lb x 10
225lb x 10
275lb x 5
315lb x 5
 
S

searay

VIP Member
Dec 20, 2017
167
87
#96
Hey Beast, good luck on this! I fear this is in my future. I've just recently been diagnosed with a small tear in my supraspinatus (same one as you). I've just had a PRP injection and will be doing therapy to aid the muscles surrounding. I'm hoping to avoid surgery this year if I can. I'm still doing my research on this I also do massage therapy and see a chiro once a week.
When I talked to my massage therapist, she said she has seen tears heal. But according to my sports med doc, he says that they do not heal on their own. I just don't want to make mine worse. All I know is that I got my PRP injection last Thursday, and this past Mon night got massage therapy and my shoulder felt tons better after. She really manipulated it. Hurt while she was doing it, but when all was done, I was so much better.
This is my first foray into shoulder issues (i'm 47yo, until Tues LOL). Have a knee issue i'm nursing, but thats just age and lack of cartilage.
Sounds like you have a very good work ethic and desire to take care of yourself. Just don't over do it.
Much luck to you, i'm sure you will recover 100% from this.
did your ins. pay for the prp inj. or did you have to pay out of pocket?
 
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