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[Anabolic Beast]

Thought I'd start posting my training log to help track progress. I'm posting this on a couple of other boards as well. Hopefully someone besides me might find some of this useful. Current goal is to rehab my left shoulder that has a partial Infraspinitus tendon tear. To do this I'm going to gradually increase the weight on exercises that are directly affected by the injured shoulder. I'm also currently taking Alflutop to help with the inflammation. My current bodyweight is 227lbs. I'm currently training each major bodypart once a week, arms and shoulders twice a week, and abs at beginning of each workout. Please feel free to post any questions or comments you might have.

Monday - 11/05/07 (Back and Biceps)

Band Twists - Rubber tube X 50, Mini Band X 35
Hanging Leg Raises (Legs held Staight) - 20X20
Two Hand Kettlebell Swing - 24kg X 10, 32kg X 10, 48kg X 10
Pullup with Parallel Grip - 8 reps using light band for assistance, 8 reps using mini band for assistance, 5 reps unassisted (I feel these in my shoulder )
Bent Barbell Row - 135lbs X 10, 185lbs/8 X 8 X 8
Nautilus Pullover - 120lbs X 12, 140lbs X 10, 160lbs X 8 + 2FR
Nautilus Bicep - 70lbs X 15, 80lbs X 15, 90lbs X 10
Standing D.B. Curl - 30lbs X 10, 35lbs X 10
Calf Raise on Leg Press - 360lbs X 15, 450lbs X 15, 540lbs X 15 + 8RP

[Anabolic Beast]

Tuesday - 11/06/07 (Chest, Triceps, Shoulders)

Twists with broom handle - 50 X 50
Kneeling Cable Crunch - 70lbs X 50, 80lbs X 40, 90lbs X 25
30^ Incline Bench - Bar X 50, 95lbs X 30, 135lbs X 20, 195lbs/ 5X5X5X5X10
Flat Bench - Bar X 30, 135lbs X 10, 185lbs X 8, 225lbs X 8, 255lbs X 5,
The following sets where done with 2 boards 275lbs X 3, 295lbs X 3
Close Grip Bench with 2 boards - 225lbs/10X7
JM Press - 65lbs X 15, 70lbs X 12, 85lbs X 10
DB Front Raise - 15lbs X 15, 20lbs X 12, 25lbs X 10
DB Side Raise - 20lbs/12X12X12
Outer Rotation with Rubber Tube - 20 X 15

[Anabolic Beast]

Thursday - 11/08/07 (Legs)

Band Twists - Mini Band/30X30
Hanging Leg Raises (Legs Straight) - 20 X 15 (10lb dumbell held in feet on last set)
Front Squats - 135lbs X 6, 185lbs X 8, 225lbs X 8, 275lbs X 2 (Bar started slipping), 275lbs X 3 (Bar slipped again so I took off my sweatshirt), 275lbs X 6
45^ Leg Press - 450lbs X 10, 540lbs X 8, 720lbs X 6
Lying Leg Curl - 90lbs X 12, 100lbs X 12, 110lbs X 12
Reverse Hyper - 120lbs X 10, 140lbs X 10

Comments: Lower Back felt very tight today. Also went to an Eye Doctor right before going to workout. Eyes were dilated and the lights in the gym hurt my eyes and gave me a headache. Was told that I need glasses - I'm not happy about this. Overall, I was not mentally into this workout.

[Anabolic Beast]

Saturday - 11/09/2007 (Shoulders & Arms)

Postponed Friday's workout to today due to going out with some friends for dinner. We went to a nice Italian Restaurent that serves a great Lasagne, which my wife and I both got.

Outer Rotation with Rubber Tube - 30X30
Inner Rotation with Mini Band - 20X20
Crunches - 50X50
Military Press - 65lbs X 20*, 85lbs X 20*, 105lbs X 20, 135lbs X 10, 165lbs X 6
DB Side Lateral - 20lbs X 15, 25lbs X 15, 30lbs X 15
Seated Rear Lateral - 20lbs X 15, 25lbs X 15, 30lbs X 12
Nautilus Tricep - 90lbs X 15, 110lbs X 15, 130lbs X 10
Dips - 15 reps w/light band, 15 reps w/mini band, 10 reps unassisted
DB Preacher Curl - 25lbs X 15, 30lbs X 15, 35lbs X 15
BB Curl - 65lbs/10X10X10
DB Shrugs - 75lbs X 15, 90lbs X 15, 110lbs X 8, 75lbs X 12

* first 10 reps to front followed by 10 reps behind neck.

Comments: Overall a good workout. I did notice that my lower back is still feeling a little tight. Front delts are also bruised and sore from doing the front squats last Thursday, so I'm not sure whether the pain I felt in my left shoulder when stretching was from the tendon injury or from being banged up from squatting. I'll take 800 mg of Ibupropren tonight and in the morning and hope the pain is gone by Monday's workout.

[Anabolic Beast]

Monday - 11/12/07 (Back, Biceps, & Calves)

Versa Ball Situp - 35X35
Mini Band Twist - 30X30
Two Hand Kettlebell Swing - 24KG X 18, 32KG X 15, 48KG X 10
Pulldown - 130lbs X 12, 160lbs X 12, 190lbs X 12, 210lbs X 10
D.B. Row - 90lbs X 10, 100lbs X 10, 120lbs X 10, 140lbs X 8
Reverse Close Grip Pulldown - 130lbs X 12, 140lbs X 10, 150lbs X 10
Hammer Curls - 25lbs X 15, 30lbs X 12, 35lbs X 8, 40lbs X 8
Nautilus Calf Raise - 200lbs X 20, 220lbs X 20, 240lbs X 15, 275lbs X 12

Comments: Lower back still feels tight, really bothered me on the DB rows. Tomorrow I see my Chiropractor and get a deep tissue message.

[mad_dawg]

Nice looking workouts Beast. Keep up the hard work!

[Anabolic Beast]

Thanks Brother, You're training log looks mighty impressive too.

[Anabolic Beast]

Tuesday - 11/13/2007 (Chest, Triceps, & Shoulders)

Kneeling Cable Crunches - 60lbs X 50, 80lbs X 40, 100lbs X 20
Twists with Broom Handle - 50X50
Incline DB Bench - 45lbs X 20, 55lbs X 15, 65lbs X 15, 75lbs X 15, 85lbs X 12, 95lbs X 8
Dips - 15 reps w/light band, 12 reps w/mini band, 7 reps unassisted
*Nautilus Lateral - 90lbs X 15, 100lbs X 15, 110lbs X 12
*Nautilus Press - 90lbs X 15, 100lbs X 15, 110lbs X 8
Shoulder Horn - 10lbs/12X12
Outer Rotation with Rubber tube - 15X15

* These two exercises were supersetted together on the Nautilus dual shoulder machine.

Comments: Back is sore and lower back still very tight. Both my Chiropractor and message therapist commented on how tight my lower back felt to them. Think I deload next week. Overall this was a very good workout. This is the first time I've been able to incline bench the 95lbs DB's since injuring my shoulder.

Thursday - 11/15/2007 (Legs)

Hanging Leg Raise - 20X20X20
Leg Extension - 60lbs X 30, 80lbs X 25, 100lbs X 20
Squats (Olympic Style) - 135lbs X 8, 225lbs X 8, 315lbs/6X6X6X6X6
Leg Curl - 90lbs X 12, 100lbs X 12, 110lbs X 10
Reverse Hyper - 140lbs X 12, 160lbs X 12, 190lbs X 10

Comments: Lower back is still very tight. Had to put an ice pack on my lower back after the workout.

[coletrain2006]

Hey Beast....sorry if I missed this but what are your full stats?

Age?
Height?
Weights?
Experience?

Cycling? If so, with what?

[Anabolic Beast]

Coletrain, since you asked, here are some of my stats - I'm a little over 5'11" tall. My current bodyweight is 232lbs, up 5lbs from when I started this journal. As for lifting experience, I've been lifting for over 20 years and have competed in bodybuilding in the past, these days I more interested in powerlifting. I'm currently rehabing my left shoulder which suffered a 20% tear of the Infraspinitus tendon. To help with this, I'm taking Alflutop which is helping greatly. As for Cycling, I own a Diamond Back mountain bike.


Saturday - 11/17/2007 (Shoulders, Arms)

Seated Band Crunch - 30X30X30
Seated DB Press - 35lbs X 15, 45lbs X 15, 55lbs X 12, 65lbs X 12, 75lbs X 10
Front Plate Raise - 35lbs X 15. 45lbs/10X10
Side Laterals - 25lbs X 12, 30lbs X 12, 35lbs X 10
Rear Lateral - 25lbs X 12, 30lbs X 10, 35lbs X 10
Nautilus Tricep - 100lbs X 15, 120lbs X 15, 140lbs X 10
Pushdowns (V handle) 80lbs X 15, 100lbs X 12, 120lbs X 10, 90lbs X 15
Standing Preacher Curl - 25lbs X 15, 30lbs X 15, 35lbs X 12, 40lbs X 10
Barbell Curl - 65lbs X 12, 85lbs X 10, 105lbs/ 7X6

[deadweight]

Seems like alot of secoundy work for a power trainer...But to each there own.

[coletrain2006]

Coletrain, since you asked, here are some of my stats - I'm a little over 5'11" tall. My current bodyweight is 232lbs, up 5lbs from when I started this journal. As for lifting experience, I've been lifting for over 20 years and have competed in bodybuilding in the past, these days I more interested in powerlifting. I'm currently rehabing my left shoulder which suffered a 20% tear of the Infraspinitus tendon. To help with this, I'm taking Alflutop which is helping greatly. As for Cycling, I own a Diamond Back mountain bike.


Saturday - 11/17/2007 (Shoulders, Arms)

Seated Band Crunch - 30X30X30
Seated DB Press - 35lbs X 15, 45lbs X 15, 55lbs X 12, 65lbs X 12, 75lbs X 10
Front Plate Raise - 35lbs X 15. 45lbs/10X10
Side Laterals - 25lbs X 12, 30lbs X 12, 35lbs X 10
Rear Lateral - 25lbs X 12, 30lbs X 10, 35lbs X 10
Nautilus Tricep - 100lbs X 15, 120lbs X 15, 140lbs X 10
Pushdowns (V handle) 80lbs X 15, 100lbs X 12, 120lbs X 10, 90lbs X 15
Standing Preacher Curl - 25lbs X 15, 30lbs X 15, 35lbs X 12, 40lbs X 10
Barbell Curl - 65lbs X 12, 85lbs X 10, 105lbs/ 7X6

Great thanks man. Sounds like you've put in a lot of work. Keep it up. Im watching.

[Anabolic Beast]

Seems like alot of secoundy work for a power trainer...But to each there own.

I appreciate all comments Bro, but you need to reread what I've written above, I'm not currently following a power training routine. The focus of my training is to rehab an injury that I've suffered to my left shoulder. I've noticed that the pain in my shoulder has decreased and my strength is steadily progressing upwards which I take as a sign that what I'm doing is working and that I'm on the right track with my training. However, if you think I'm doing too much and know a better way for me to train, then please give me an idea of what you'd be doing.

Coletrain, since you asked, here are some of my stats - I'm a little over 5'11" tall. My current bodyweight is 232lbs, up 5lbs from when I started this journal. As for lifting experience, I've been lifting for over 20 years and have competed in bodybuilding in the past, these days I more interested in powerlifting. I'm currently rehabing my left shoulder which suffered a 20% tear of the Infraspinitus tendon. To help with this, I'm taking Alflutop which is helping greatly. As for Cycling, I own a Diamond Back mountain bike.


Saturday - 11/17/2007 (Shoulders, Arms)

Seated Band Crunch - 30X30X30
Seated DB Press - 35lbs X 15, 45lbs X 15, 55lbs X 12, 65lbs X 12, 75lbs X 10
Front Plate Raise - 35lbs X 15. 45lbs/10X10
Side Laterals - 25lbs X 12, 30lbs X 12, 35lbs X 10
Rear Lateral - 25lbs X 12, 30lbs X 10, 35lbs X 10
Nautilus Tricep - 100lbs X 15, 120lbs X 15, 140lbs X 10
Pushdowns (V handle) 80lbs X 15, 100lbs X 12, 120lbs X 10, 90lbs X 15
Standing Preacher Curl - 25lbs X 15, 30lbs X 15, 35lbs X 12, 40lbs X 10
Barbell Curl - 65lbs X 12, 85lbs X 10, 105lbs/ 7X6

Great thanks man. Sounds like you've put in a lot of work. Keep it up. Im watching.

Thanks Bro, I really appreciate the comments, it really helps to know that people are paying attention.

[deadweight]

iVE NEVER HAD THAT TYPE OF INJURY ...If you're not training for power then my bad......Kepp up the good work bro..I didnt mean to ruff up you're post.

[Alcatraz1662]

Thought I'd start posting my training log to help track progress. I'm posting this on a couple of other boards as well. Hopefully someone besides me might find some of this useful. Current goal is to rehab my left shoulder that has a partial Infraspinitus tendon tear. To do this I'm going to gradually increase the weight on exercises that are directly affected by the injured shoulder. I'm also currently taking Alflutop to help with the inflammation. My current bodyweight is 227lbs. I'm currently training each major bodypart once a week, arms and shoulders twice a week, and abs at beginning of each workout. Please feel free to post any questions or comments you might have.

Monday - 11/05/07 (Back and Biceps)

Band Twists - Rubber tube X 50, Mini Band X 35
Hanging Leg Raises (Legs held Staight) - 20X20
Two Hand Kettlebell Swing - 24kg X 10, 32kg X 10, 48kg X 10
Pullup with Parallel Grip - 8 reps using light band for assistance, 8 reps using mini band for assistance, 5 reps unassisted (I feel these in my shoulder )
Bent Barbell Row - 135lbs X 10, 185lbs/8 X 8 X 8
Nautilus Pullover - 120lbs X 12, 140lbs X 10, 160lbs X 8 + 2FR
Nautilus Bicep - 70lbs X 15, 80lbs X 15, 90lbs X 10
Standing D.B. Curl - 30lbs X 10, 35lbs X 10
Calf Raise on Leg Press - 360lbs X 15, 450lbs X 15, 540lbs X 15 + 8RP

good luck brother.....i tore my tricep back in the spring and it took me 6 months to rehab myself back to where i was. that and i didn't listen to my body w/ the gear i was taking. i'll be keeping an eye on this,

~Alc