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On the Rehab Road to Recovery

A

Anabolic Beast

VIP Member
Nov 16, 2010
220
60
#98
Broom Dislocates
20 reps

External Rotation
Doubled Black Thera Tube - 3 sets x 20

Internal Rotation
Doubled Black Thera Tube - 3 sets x 20

Shoulder Horn
10lb - 12 x 12 x 12

Workout

Kneeling Cable Crunch
160lb x 50
180lb x 50
200lb x 25

One Arm DB Row
60lb x 20
90lb x 15
120lb x 10

Pulldown (Front)
140lb x 12
160lb x 10
180lb x 6

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

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

Nautilus Side Lateral / Nautilus Shoulder Press (Superset)
60lb x 20/20
70lb x 15/15
80lb x 15/15

Tricep Pushdown (Reverse Grip)
100lb x 20
100lb x 20
100lb x 20

Bicep Cable Curl
60lb x 20
60lb x 20
60lb x 20

Another fast paced workout. I didn't get much sleep this past weekend so I felt tired going into this workout.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
220
60
#99
Monday - 6/10

Rehab/Prehab

Overhead Pulley Stretch
20 reps holding for 10 seconds

Behind the Back Pulley Stretch
20 reps holding for 10 seconds

Hand in Pocket
10 reps

External Rotation
Red Nike Tube - 3 sets x 20

Internal Rotation
Red Nike Tube Tube - 3 sets x 20


Workout

One Legged Calf Raise
12 x 12 x 12

Crunch
30 x 30 x 30

One Arm DB Row
60lb x 15
90lb x 15
120lb x 12

Pulldown (Front)
140lb x 15
160lb x 15
180lb x 12

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

DB Chest Fly
15lb x 15
20lb x 15
25lb x 15

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

Nautilus Side Lateral / Nautilus Shoulder Press (Superset)
70lb x 15/15
80lb x 15/15
90lb x 15/15

Reverse Tricep Dip
15 x 15 x 14

Standing Alternate DB Curl
20lb x 15
25lb x 15
30lb x 12

Shrug (Dumbbell)
65lb/ 15 x 15

I haven't worked out since last Monday. I bought a new jet outboard fishing boat and have been playing with it on the river.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
220
60
Evening Workout
Wednesday, June 12, 2019 at 10:24 PM

Cable Twist
Set 1: 40 lb × 25
Set 2: 50 lb × 25
Set 3: 60 lb × 20

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

Nautilus Lying Leg Curl
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 12
Set 4: 120 lb × 8

Notes: 6 partial reps @ end of last set

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

Front Squat (Barbell)
Set 1: 115 lb × 6
Set 2: 135 lb × 6
Set 3: 155 lb × 6
Set 4: 185 lb × 3
Set 5: 205 lb × 3
Set 6: 225 lb × 3


https://strong.app.link/2U03U85DtX

LOL - I just discovered that I can copy and paste from my workout tracker app to this training log on my phone.
 
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