Latest posts

Forum Statistics

Threads
27,576
Posts
541,625
Members
28,555
Latest Member
pbtom
What's New?

On the Rehab Road to Recovery

BovaJP

BovaJP

Senior Moderators
Staff Member
Feb 15, 2013
1,261
1,332
@Anabolic Beast oh no, i sure hope your rib is ok or whatever..in that area.

You do box jumps???? mad respect right thar. That's a hard no in my repertoire lol.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Maybe just a pulled muscle?? That what u think?
No, it doesn’t really feel like a pulled muscle. More like I strained the connective tissue/cartilage on the rib.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Evening Workout
Wednesday, August 21, 2019 at 7:52 PM

Sit-Up (Stability Ball)
Set 1: 40 reps
Set 2: 40 reps
Set 3: 40 reps

Calf Raise (Donkey)
Set 1: 0 lb × 20
Set 2: 0 lb × 20
Set 3: 0 lb × 15

Notes: Wife sitting on my back pretending that she was a bull rider. It never gets old.

Pendlay Row (Barbell)
Set 1: 45 lb × 10
Set 2: 135 lb × 10
Set 3: 155 lb × 10
Set 4: 155 lb × 10

Bench Press (Barbell)
Set 1: 45 lb × 20
Set 2: 135 lb × 12
Set 3: 185 lb × 8

Notes: All sets with short mini-bands added to bar.

Push Press (Barbell)
Set 1: 95 lb × 8
Set 2: 135 lb × 8
Set 3: 155 lb × 8

Notes: More like a cheating military press than a true push press. Bar was lowered slowly and under control on each rep.

Tricep Kickback (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15

Bicep Curl (DB Concentration)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15


Before this workout I did some yard work and mowed my lawn with a push mower. It was hot and humid outside and I sweated my ass off. Felt very tired and drained going into this workout so I only did one exercise per body part. I was a little apprehensive about doing the stability ball sit-ups, but had no problems with them nor any of the other movements affecting the injured rib.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Evening Workout
Friday, August 23, 2019 at 7:21 PM

Russian Twist
Set 1: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15

Calf Raise (Seated Smith Machine)
Set 1: 135 lb × 15
Set 2: 225 lb × 15
Set 3: 315 lb × 15

Stiff Leg Deadlift
Set 1: 135 lb × 10
Set 2: 185 lb × 10
Set 3: 205 lb × 10

Front Squat (Barbell)
Set 1: 45 lb × 8
Set 2: 135 lb × 5
Set 3: 185 lb × 5
Set 4: 205 lb × 5
Set 5: 225 lb × 5

Bulgarian Split Squat (Dumbbells)
Set 1: 20 lb × 10
Set 2: 30 lb × 10
Set 3: 40 lb × 10


Front squats felt easy but are hard on my shoulders.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Evening Workout 3
Monday, August 26, 2019 at 7:18 PM

Horizontal Leg Raise
Set 1: 25 reps
Set 2: 30 reps
Set 3: 50 reps

One Legged Calf Raise
Set 1: +30 lb × 12
Set 2: +40 lb × 12
Set 3: +50 lb × 12

Notes: Nautilus Multi-Purpose Machine

Leverage Barbell Row
Set 1: 90 lb × 15
Set 2: 135 lb × 12
Set 3: 180 lb × 12
Set 4: 205 lb × 12

Pull Up (Band)
Set 1: 8 reps
Set 2: 10 reps
Set 3: 10 reps

Notes: Light Band Assisted

10^ Decline Bench (Dumbbell)
Set 1: 40 lb × 20
Set 2: 55 lb × 20
Set 3: 70 lb × 20
Set 4: 85 lb × 15

Push Up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 10 reps

Landmine One Arm Press
Set 1: 25 lb × 15
Set 2: 35 lb × 15
Set 3: 55 lb × 15

Band Pull Apart (Monster Mini-Band)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 13 reps

Dip
Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps

Standing Dumbbell Curl
Set 1: 15 lb × 15
Set 2: 25 lb × 15
Set 3: 35 lb × 6
Set 4: 30 lb × 3
Set 5: 25 lb × 4
Set 6: 20 lb × 6

Notes: Last sets was a drop set - 35, 30, 25, then 20 lbs.


Shoulders have been feeling good and strength is coming back. Even so, I’m not risking injury by pushing too hard. All movements are done in a very controlled manner and not pushed to the point of failure.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Afternoon Workout
Wednesday, August 28, 2019 at 5:46 PM

Seated Sit-up
Set 1: 35 reps
Set 2: 35 reps
Set 3: 30 reps

Standing Calf Raise (Machine)
Set 1: 140 lb × 12
Set 2: 180 lb × 12
Set 3: 220 lb × 12
Set 4: 240 lb × 8

Seated Leg Curl (Cable)
Set 1: 40 lb × 10
Set 2: 50 lb × 10
Set 3: 60 lb × 10

Landmine Squat
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 90 lb × 10
Set 4: 135 lb × 10
Set 5: 180 lb × 8
Set 6: 180 lb × 8

Box Lateral Step-Over Squat
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps


I woke up this morning feeling really sore and tight, especially in my lower back and hip. I did some stretching and mobility drills throughout the day which help some but was still sore and tight going into this workout. Actually thought about skipping this workout. Glad I didn’t because this ended up being a really good workout.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Evening Workout
Friday, August 30, 2019 at 7:30 PM

Standing Calf Raise (Smith Machine)
Set 1: 135 lb × 15
Set 2: 225 lb × 15
Set 3: 315 lb × 10

Landmine Twist
Set 1: 0 lb × 30
Set 2: 10 lb × 30
Set 3: 20 lb × 20

Lat Pulldown (Reversed Grip)
Set 1: 130 lb × 15
Set 2: 150 lb × 15
Set 3: 170 lb × 12

Seated Cable Row (Wide Grip)
Set 1: 160 lb × 12
Set 2: 180 lb × 12
Set 3: 200 lb × 12

Floor Press (Fat Bar)
Set 1: 110 lb × 15
Set 2: 160 lb × 12
Set 3: 200 lb × 12
Set 4: 250 lb × 6
Set 5: 250 lb × 6

Press (Seated Smith Machine)
Set 1: 65 lb × 20
Set 2: 95 lb × 15
Set 3: 135 lb × 15
Set 4: 175 lb × 10

Tricep Extension (Seated DB)
Set 1: 65 lb × 20
Set 2: 75 lb × 18
Set 3: 85 lb × 12

Preacher Curl (Standing EZ-Barbell)
Set 1: 45 lb × 20
Set 2: 55 lb × 15
Set 3: 65 lb × 12


Getting stronger each workout.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Evening Workout
Monday, September 9, 2019 at 7:26 PM

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

Standing Calf Raise (Machine)
Set 1: 180 lb × 12
Set 2: 220 lb × 12
Set 3: 260 lb × 8

Standing Leg Curl
Set 1: 55 lb × 12
Set 2: 65 lb × 12
Set 3: 75 lb × 12
Set 4: 85 lb × 10

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: 140 lb × 15
Set 3: 180 lb × 15

Lunge (Barbell)
Set 1: 45 lb × 8
Set 2: 45 lb × 8
Set 3: 45 lb × 8


Took last week off from training due to illness. Still not feeling 100%.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Evening Workout
Wednesday, September 11, 2019 at 6:32 PM

Horizontal Leg Raise
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

Seated Calf Raise
Set 1: 90 lb × 15
Set 2: 115 lb × 15
Set 3: 135 lb × 15

Bent Over Row (Barbell)
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 185 lb × 10
Set 4: 225 lb × 10
Set 5: 245 lb × 10

Pull Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps

Bench Press (Shoulder Saver Pad)
Set 1: 45 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 15
Set 4: 225 lb × 14

45^ Incline Bench (Barbell With Shoulder Saver Pad)
Set 1: 135 lb × 10
Set 2: 155 lb × 10
Set 3: 155 lb × 10

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

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

Front Lateral (Dumbbell Thumb Up)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12

Dip
Set 1: 8 reps
Set 2: 10 reps
Set 3: 8 reps

Hammer Curl (Dumbbell)
Set 1: 20 lb × 15
Set 2: 30 lb × 15
Set 3: 20 lb × 20

Shrug (Dumbbell)
Set 1: 55 lb × 12
Set 2: 55 lb × 12
Set 3: 55 lb × 12


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

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Evening Workout
Friday, September 13, 2019 at 7:13 PM

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

Nautilus Multi-Purpose Standing Calf
Set 1: 200 lb × 12
Set 2: 250 lb × 12
Set 3: 295 lb × 12
Set 4: 340 lb × 10

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

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 × 10
Set 2: 185 lb × 10
Set 3: 225 lb × 10
 
Who is viewing this thread?

There are currently 1 members watching this topic

Top