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On the Rehab Road to Recovery

A

Anabolic Beast

VIP Member
Nov 16, 2010
240
67
#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
240
67
#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
240
67
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.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
240
67
Evening Workout
Friday, June 14, 2019 at 7:21 PM

Nautilus Multi-Purpose Standing Calf
Set 1: 200 lb × 15
Set 2: 230 lb × 15
Set 3: 275 lb × 15

Kneeling Cable Crunch
Set 1: 160 lb × 50
Set 2: 180 lb × 50
Set 3: 200 lb × 30

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 × 8

Rack Chins
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

45^ Inclined Bench Press
Set 1: 95 lb × 20
Set 2: 135 lb × 20
Set 3: 155 lb × 10
Set 4: 155 lb × 10

Cable Crossover
Set 1: 40 lb × 15
Set 2: 50 lb × 15
Set 3: 60 lb × 15

Notes: Need to drop the weight down, felt it too much in my shoulder.

Rear Lateral (Bent Over DB)
Set 1: 20 lb × 15
Set 2: 25 lb × 15
Set 3: 30 lb × 12

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

Press (Standing Barbell)
Set 1: 45 lb × 15
Set 2: 65 lb × 15
Set 3: 85 lb × 15

Reverse Tricep Dip
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Incline DB Curl
Set 1: 15 lb × 20
Set 2: 20 lb × 20
Set 3: 25 lb × 12

Shrug (Barbell)
Set 1: 135 lb × 15
Set 2: 185 lb × 15
Set 3: 225 lb × 12
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
240
67
Morning Workout
Monday, June 17, 2019 at 8:33 AM

Nautilus Donkey Calf Raise
Set 1: 200 lb × 12
Set 2: 250 lb × 12
Set 3: 295 lb × 12
Set 4: 295 lb × 12

Standing Leg Curl
Set 1: 50 lb × 12
Set 2: 60 lb × 12
Set 3: 70 lb × 12
Set 4: 80 lb × 12

Stiff Leg Deadlift
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10


https://strong.app.link/5NL5jsqsDX
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
240
67
Evening Workout
Monday, June 17, 2019 at 8:12 PM

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

Cable Twist
Set 1: 25 lb × 20
Set 2: 25 lb × 20
Set 3: 25 lb × 20

Leg Extension (Machine)
Set 1: 100 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

Nebula Hack Squat
Set 1: 90 lb × 10
Set 2: 180 lb × 10
Set 3: 270 lb × 10
Set 4: 360 lb × 10
Set 5: 450 lb × 1


https://strong.app.link/oeLY71ssDX
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
240
67
Evening Workout
Monday, June 17, 2019 at 8:12 PM

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

Cable Twist
Set 1: 25 lb × 20
Set 2: 25 lb × 20
Set 3: 25 lb × 20

Leg Extension (Machine)
Set 1: 100 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

Nebula Hack Squat
Set 1: 90 lb × 10
Set 2: 180 lb × 10
Set 3: 270 lb × 10
Set 4: 360 lb × 10
Set 5: 450 lb × 1


https://strong.app.link/oeLY71ssDX
Split Monday’s workout into a morning and evening session. I’ve spent the last few days working outside in over 90^ heat and humidity cutting trees and heavy brush and loading it on a 14’ trailer to haul off. Going into the evening training session I felt pretty drained and tired. On the last set of hack squats I knew I didn’t have anything left in the tank after the first rep. On a positive note, my shoulder doesn’t feel too bad after all that work.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
240
67
Afternoon Workout
Wednesday, June 19, 2019 at 5:46 PM

One Legged Calf Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

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

Rack Pulls
Set 1: 135 lb × 8
Set 2: 225 lb × 5
Set 3: 315 lb × 5
Set 4: 405 lb × 3
Set 5: 455 lb × 2

Seated Cable Row
Set 1: 140 lb × 12
Set 2: 170 lb × 12
Set 3: 200 lb × 12

Floor Press (Barbell)
Set 1: 95 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 15
Set 4: 205 lb × 15
Set 5: 135 lb × 10
Set 6: 155 lb × 10
Set 7: 155 lb × 10

Notes: Added 60lbs of chain to bar on last 3 sets

Rear Lateral (One Arm Horizontal Cable)
Set 1: 25 lb × 15
Set 2: 30 lb × 15
Set 3: 35 lb × 15
Set 4: 40 lb × 12

Side Lateral (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 10

Front Raise (Plate)
Set 1: 35 lb × 12
Set 2: 45 lb × 10
Set 3: 45 lb × 10

Reverse Tricep Dip
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Bicep Curl (Barbell)
Set 1: 45 lb × 25
Set 2: 45 lb × 25
Set 3: 45 lb × 20


https://strong.app.link/B9M1cWd7EX

This morning I carried the loaded trailer to a local landfill and unloaded it. Took me an hour to unload. Had to throw the cut trees and brush over a waist high wall into a large dumpster. Some of the cut tree trunk pieces weighed between 200 and 300 pounds. Two of the pieces were close to max effort to get them up over the wall and into the dumpster. My ass was tired after unloading it. Considering all that, this was still a good workout.
 
Last edited:
A

Anabolic Beast

VIP Member
Nov 16, 2010
240
67
Missed Friday’s leg workout, so starting with legs again this week. I’ve gotta stop missing workouts like this. Also have to do better with eating during the day. I’ve only eaten 2 meals today going into this evening workout. Breakfast this morning and then a protein shake along with 1/3 cup of cream of rice with a tbsp of peanut butter right before the workout. Just didn’t have an appetite today and didn’t eat well like I should have. Hell I didn’t even take my supplements this morning.


Evening Workout
Monday, June 24, 2019 at 7:50 PM

Leg Raises
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

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

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

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

Squat (Buffalo Bar)
Set 1: 135 lb × 8
Set 2: 225 lb × 8
Set 3: 275 lb × 8
Set 4: 315 lb × 1


https://strong.app.link/BMVh8wHkNX
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
240
67
Evening Workout
Wednesday, June 26, 2019 at 7:36 PM

Seated Calf Raise (Smith Machine)
Set 1: 135 lb × 15
Set 2: 185 lb × 15
Set 3: 225 lb × 15

Seated Sit-up
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Rack Pulls
Set 1: 135 lb × 8
Set 2: 225 lb × 5
Set 3: 315 lb × 5
Set 4: 405 lb × 5

Floor Press (Barbell)
Set 1: 95 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 15
Set 4: 205 lb × 15
Set 5: 225 lb × 5

Band Pull Apart
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Notes: Double Black Thera tube first set. Triple Black Thera tube 2nd & 3rd sets.

Side Lateral (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 12

Tricep Extension (Seated One Arm DB)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15
Set 4: 30 lb × 15

Hammer Curl (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15


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

Anabolic Beast

VIP Member
Nov 16, 2010
240
67
Evening Workout
Friday, June 28, 2019 at 7:54 PM

Nautilus Multi-Purpose Standing Calf
Set 1: 200 lb × 12
Set 2: 250 lb × 12
Set 3: 295 lb × 12

Seated Cable Crunch
Set 1: 110 lb × 30
Set 2: 120 lb × 30
Set 3: 130 lb × 30

Standing Leg Curl
Set 1: 60 lb × 12
Set 2: 70 lb × 12
Set 3: 80 lb × 12
Set 4: 90 lb × 8

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

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

Nebula Hack Squat
Set 1: 90 lb × 15
Set 2: 180 lb × 15
Set 3: 270 lb × 15
Set 4: 360 lb × 12
Set 5: 90 lb × 30


https://strong.app.link/XHSPy3A4TX
 
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