Rehab log

[Shortdave]

I have had my cast off for almost 2 weeks now and I am back in the gym with a healing achilles, I am always conscious of not re-injuring myself while still making gains in both strength and size.

I was planning on starting up some low dose gear when I hit a 450lbs bench, this injury changed things.
At the advice of some very accomplished and knowledgeable powerlifters I am running some GH and Var to help with my recovery.

GH is 2 iu/day 5 on 2 off
Var is 20mg/day

2 days ago was chest day, so I will recap that.

Flat bench
Bar x 10
225 x 10
225 x 5
275 x 5
315 x 5
365 x 2 * Holy crap this was so difficult, 2 months of lying on my couch was in fact NOT beneficial to being big and strong. Weird.
225 x 10

Incline press
135 x 35
225 x 10
225 x 10
225 x 5

These felt pretty decent all in all.

Dumbbell flyes
40's x 12 *Felt my pec minor acting up a little, decided not to go up in weight.
40's x 12
40's x 12

The bench was disappointing but it was to be expected, all in all it was a decent workout.

[Shortdave]

Yesterday was back day.
I recently purchased some Fat Gripz, they are awesome and humbling especially for guys like my who have little girl hands. I used them on every exercise.

Parallel wide grip cable rows

80 x 20
100 x 15
130 x 10 * Left hand slipping off grip @ rep 8, weight is pretty light though.
130 x 10
130 x 10

Holy eff. My weights used are cut in half but my biceps are being completely removed from this exercise so my back actually did some work for a change.

Parallel wide grip lat pulldowns

130 x 10
150 x 10
150 x 10
150 x 10

Any lat pulldown has historically caused a huge amount of forearm/brachialis pain, the fat gripz really are the coolest things I have ever bought, I had zero pain and I could really get a good connection with my lats.


Bent over DB rows focusing on scapular contraction

40's x 12 * super light
60's x 12
60's x10
60's x 8 * grip failing


Chins
bw x 5 * I tried these without the gripz and instant arm pain so I added the gripz back in
bw x 4 * grip failed took a few minutes to let it recover
bw x 6
bw x 3 regrip + 2
bw x 3 +1+1
bw x 3 +1+1


This was just a gong show of light weights and forearm veins, but it was actually the best back specific work that I have gotten in ages, with regular bars I seem to get too much rear delt and brachialis work, this was a revelation in back work for me.

My right pec minor decided that I wasn't paying enough attention to it so it decided to become the squeaky wheel. It will be addressed at my ART appt. on friday.

[GYMBRAT]

good work SD, nice to see ya back in action bro!

[Shortdave]

The dreaded legs today.

Leg press

No weight x 25
Switched to one leg
NW x 20
NW x 20
NW x 15
NW x 15
NW x 15
Back to both legs
NW x 30

I felt a decent amount of pulling in my achilles but it wasn't too uncomfortable

Single leg extensions

No Weight x 15
NW x 15
NW x 15
NW x 15

I am weak.

Monster mini band kick backs

1 x 12
1 x 12
1 x 12
1 x 12

These actually felt really good but my left leg was shaking a lot so I decided to call it quits.

Hamstring static contractions

3 x 10 seconds.

Being broken is so horrible on the ego.

[faller]

"Being broken is so horrible on the ego." Quote of the day.

Fat Gripz look interesting, did you buy them locally or get them on line?

[jaws]

Hey Shortdave good to hear you are trying to get back into the swing of things. Take it easy, and play it smart. Great lifts by the way!

[Ritch]

Wish you the best with this SD. Injuries suck and I hope things go your way.

[Shortdave]

Thanks guys!
9:45 am ART session, got my ankle worked over (ow) and my psoas (OW!) and finally my pec minor (MOTHER OF ALL THAT IS GOOD AND HOLY!)

10:30am 20 minutes of foam rolling on my calf, hams and back/lats.
20 minutes of band work for delt prehab, rotator work, delt stretches etc.
15 minutes hamstring stretches coupled with reverse hyper and a bit of traction work.

Work.

6:30pm Delts

Seated dumbbell shoulder press with fat gripz

50's x 10
60's x 10
60's x 10
60's x 10
60's x 8

These felt awkward but good, my pec minor still needs some more work but it is better than yesterday.

Chain high pulls (single arm)
30lbs chain
5 sets of 12

This is a keeper of an exercise, my pec minor felt awesome after I got the hang of these.

Face pulls with fat gripz
30 x 15
50 x 12
50 x 12
Switched to kneeling for better angle
65 x 12
65 x 12
65 x 12

Pec minor started acting up again so I called er quits at that and left out the rainbow presses that I had planned.

All in all it's a decent week back and if I can clean up my pec I think I can get some good momentum going on.

[gsxr750]

To a speedy recovery bro!

[ironwill]

"Holy crap this was so difficult, 2 months of lying on my couch was in fact NOT beneficial to being big and strong. Weird" quote by SD

strong yes....big,???? how you can you be short dave and big???
just wondering...good log...

[Shortdave]

Well big doesn't mean tall... when I hit 250lbs I will have no choice but to be big... and shaped like a square, but still.

[ironwill]

well get movin big daddy.........:)

[Shortdave]

I have arms tonight, I am going to try out "Tricep Hell" it should be fun. I also ordered two large 4 topping pizzas, so the eating is back on.

[ironwill]

I have arms tonight, I am going to try out "Tricep Hell" it should be fun. I also ordered two large 4 topping pizzas, so the eating is back on.

PIZZZZZZA.....im eating 3-4 lbs of grass fed beef personally today....yummmy...

[Shortdave]

I have a bunch of steak cooked up at home, but I slept in and didn't have to time to both shower and get my food all prepared-y. I opted to smell less bad and buy food on the go.

[Shortdave]

Tricep hell

225lbs close grip press
1 board x 5
2 board x 5
3 board x 5
4 board x 5

1 board x 5
2 board x 5
3 board x 4
4 board x 2

Bigger break

1 board x 5
2 board x 5
3 board x 5
4 board x 3

Hardest tricep exercise ever.

Fat Gripz hammer curls
40's
3 x 10
1 x 8

Grip failed

Dips with chain on neck

3 x 15

These were sweet

Preacher curls (machine)

2 plates x 20

3 plates x 12

3 plates x 12

3 plates x 12

French Press ss/w Animal curls

110lbs x 20 and 20

110lbs x 20 and 12

Friggin' done.

Arm measured 18.5" pumped.... still down from before the injury.

Why doesn't a week back negate 2 months off?

[Shortdave]

Chest day today

Incline barbell

135 x 10
225 x 10
275 x 10
315 x 5
365 x miss
365 x miss
225 x 5 w/ full deload pause on chest
225 x 5 w/ full deload pause on chest

I am upset about missing 365 twice, I just didn't have it in me today, but everything else was feeling really, really good.

Fat grip flat bench
225 x 10
225 x 10
225 x 10
225 x 10

Felt a bit awkward but good, zero pain in my pec minor.

Pec Deck machine

210 x 15
210 x 15
210 x 15
210 x 15
150 x 50

I am so ridiculously fried. I love it. :D

[warlock]

Hell! I though that you where going to talk about hookers and dealers...

[Shortdave]

Back day today

In the a.m. I did shoulder and calf rehab followed by reverse hypers, 45 degree hypers with exaggerated extension and then seated good mornings. It was pretty good.

at night I did my real back workout

Fat grip pullups @ bodyweight
8
6
8
8
8

These are getting a lot better, way less having to reset my grip


D-handle low pulley rows w/ fat grip

15 x 100lbs Waaaaaay too light
12 x 130lbs grip started failing at around 10 and it felt good in the back
12 x 130lbs
10 x 130lbs
10 x 130lbs

Kroc rows.

6 x 130lbs
6 x 130lbs
6 x 130lbs
6 x 130lbs

First time trying these, not super comfortable with them. I felt these in my fingers (they felt like they were going to explode) more than my back, but I will get better at them and hopefully they will treat me well.

Wide grip isolateral rows

20 x 80lbs
20 x 120lbs
20 x 120lbs

That's about it for me, I am cramping up while typing this so I think the workout was okay, not great but decent.

[Shortdave]

Leg rehab today

Started off with some ART then off to the gym

Single leg leg press
10 x 20 reps no rest periods

Band kickbacks with the blue band
15
15
12
12
12


Traction with the bands
4 sets of 1 min

That's about it today, everything is feeling pretty darned good

[Shortdave]

I actually worked out this past week but it was too busy in the gym to log it, it was a good week all in all.
I benched 405 again last night, then 315 for a set of 9 and a set of 8.

I made some blast straps and I ended up doing a lot of training on those this past week, they are pretty cool.

I am up 23 lbs compared to my lightest injured weight. It is getting harder to breathe, but I feel pretty awesome.

This next week is a deload.

[Shortdave]

Squats yesterday.

11 inch box squats

bar x 10
135 x 10
135 x 10
135 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Done. I now am squatting slightly more than bodyweight.
On the upside the achilles is healing nicely and I am up 25 lbs since the injury low of 195.

Everything is feeling good and I could have gone heavier than the 225 but I am trying to make this "recovery" thing work.

[Shortdave]

Last day of deload

Flat bench

Tate had a video advocating the false grip for benching so I thought I would try it out
false grip bar x 10
false grip bar x 10
I don't enjoy false grip it hurts my wrist and I don't feel as safe... so no more false grip at this time.

135 x 10
225 x 10
225 x 5
225 x 5

I got a little bored here and I was thinking about how many reps I might be able to do so I decided to break the deload rules and try something that involved a little effort.

225 x 35 BIG PR for me, 6 more than my last try.
225 x 5
225 x 5



Mini band press downs
4 x 20


That's pretty much it, now time for some food

[Shortdave]

Leg day yesterday, I focused on glutes and hams.

Sumo squat ( I hate sumo but it doesn't affect my achilles so... sumo)

135 x 10
135 x 10
225 x 8
225 x 5
315 x 1 Not easy... I hate sumo
315 x 1
315 x 1
315 x 1

Chain suspended GM's

135 x 5
225 x 5 ( I should have lowered the chains... but I didn't)
225 x 6
225 x 5

Barbell Glute Bridges

135 x 8
225 x 5
225 x 5
225 x 5

Those hurt the pelvis a lot, we need a new maxi pad at the gym.

[Shortdave]

Bench day today

135 x 10 (Forearms are hurting a bit today)
225 x 7 (I don't know why I stopped at 7, but I did.)
315 x 3
365 x 1
415 x 1 ( WOOHOOO!!! I did a little dance around the bench and hugged Luke, this has been evading me for ages!!)

315 x 5 x 3 (I was gonna do 5 sets but my forearms were really starting to become bothersome)


Rolling db exts.

60's x 10 (WEIRD pain in my right bicep)
Foam rolling intermission
60's x 5 (pain still there giving up because, well big pr)

lotsa foam rolling.

[O-Train]

Barbell Glute Bridges

135 x 8
225 x 5
225 x 5
225 x 5

Those hurt the pelvis a lot, we need a new maxi pad at the gym.

I had the same problem with the hip thrust exercise (very similar). Not sure if it's something you get accustomed to or just need to use a lot of pading.

[69challenger]

Bench day today

135 x 10 (Forearms are hurting a bit today)
225 x 7 (I don't know why I stopped at 7, but I did.)
315 x 3
365 x 1
415 x 1 ( WOOHOOO!!! I did a little dance around the bench and hugged Luke, this has been evading me for ages!!)




Nice bench!!! :a+

[Shortdave]

I had the same problem with the hip thrust exercise (very similar). Not sure if it's something you get accustomed to or just need to use a lot of pading.


Yeah it was pretty weird, I have no idea how that guy was doing 405.... ow.


THANKS 69C!!!

[Shortdave]

Due to the awesomeness of my PR yesterday, and the lameness of my weird feeling bicep I took it easy on arm day.

Fat grip incline curls

20 x 8 (too light)
30 x 10
30 x 10
30 x 10
30 x 8 (this became difficult)

Tricep rope ext

20 x 20
40 x 12
40 x 12
40 x 12
40 x 12
40 x 10

Animal curls

130 x 10
130 x 10
130 x 10
130 x 10

underhand cable crossovers

2 x 15
2 x 15
2 x 15
2 x 15

rope rows

11 x 10
11 x 10
11 x 10
11 x 10

a bit of a pump, middle of the road workout really.

[Shortdave]

Yesterday I trained with Alladdin

Rack pulls from mid shin:
145x5
235x5
325x3
415x1
505x1
595xmiss

mini band good mornings
15
added a 30lbs chain
15
15
12
12
12

ab fallouts
10
8
8
8

mini band ab crunches
15
15
15

dumbell curls
40 x 10
40 x 10
50 x 10

seated barbell curl
100 x 10 (didn't like these at all, felt too much forearm pressure)

Blast strap tri ext. supersetted with band ext.
10 and 10
10 and 10
8 and 10

[GYMBRAT]

good on ya bro, keep it up!

[Talo]

You guys run ? WOW !!! Good stuff.

[Shortdave]

Log clean and press
115 x 5
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
I could feel these in my achilles so I didn't go as heavy or as intensely as normal. They still felt wicked.

Blast strap rear delt pulls
5 sets of 10

band o/head face pulls
3 sets of 10

My lower back and hammies are super fried from those rack pulls the other day, I missed that feeling :D

[Shortdave]

You guys run ? WOW !!! Good stuff.


I busted up my achilles, I can't even walk very fast let alone run.

[gsxr750]

Every time I look at this thread it makes me sad, you're injured and still stronger / more of a man than me :)

Great progress

[Shortdave]

Bench day (not chest)

225 x 5
225 x 5
275 x 5
Brought out the 3 board
315 x 5
365 x 5
405 x 5
465 x 3
495 x 1 (Felt pretty easy. Heavy, but easy)
545 x miss (Form broke down, I couldn't keep my shoulders tight)

overhand row machine
110lbs x 15
210lbs x 12
330lbs x 8 x 3 (These felt pretty good, really hitting the weaker areas of my back.)

Close grip pulldowns
120lbs x 15
200lbs x 10
250lbs x 5 (My back really needs more work)

Scapular contractions on blast straps

3 sets of 20

mini-band tri-ext
50
30
20

I am both elated and disappointed with my bench

[Shortdave]

Every time I look at this thread it makes me sad, you're injured and still stronger / more of a man than me :)

Great progress

I may be stronger but I am rarely more of a man than anybody.

[Shortdave]

11" box squats
bar x 5
135 x 5
135 x 5
225 x 4 (on rep 3 I deloaded weirdly and I felt a slight tweak in my left lower back, on rep 4 it was still there so I stopped)

fastest workout ever.

My back isn't injured from this but at this time in my training I think it is better to call it quits than to risk another injury.

[Shortdave]

Bench day today

Bar x 10
225 x 10
275 x 5
315 x 3
365 x 1
405 x 1
425 x 1 10 lbs pr felt easy so I thought I would keep going
430 x 1 harder but still not bad
440 x 1 Slow and hard but good.

Dumbbell overhead press

50's x 10
75's x 10
90's x 5


Tricep pushdown

45 x 10
80 x 10
100 x 5
150 x 5

All in all a super sweet workout.

Then I went out to my truck and every exterior light decided to burn out, I think it's my alternator, I can now no longer go home.

[Talo]

Nice PR ! 25lbs total PR once your last set was done is amazing.