shaddow's REHAB Log

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  1. Got home from work a little later than planned. Decided I'd give my Animal Pump sample a go tonight. Got my Xtend ready, threw in a little creatine, and popped an AP (Anabolic Pump this time). Next thing I know it's 8:55 and my gym closes at 10:00 on Fridays, so what could I do? Workout faster!!!

    Got to the gym. 50 minutes to workout... Stretched my back out a bit cuz it's been a little stiff. One lingering side effect from a broken back I suffered 7 years ago is that my back stiffens up a bit from time to time. I usually stretch out my back and hamstrings a bit and I'm ok, but with my hammy messed up I still have some lingering stiffness that I can't really seem to get out. No biggie, just be a little more cautious. 45 minutes...

    Quick 20-rep warm-up set followed by 3 sets for every exercise. Started out with pull-ups once again, then jumped over to t-bar rows. On to chest, but dumbbells this time. One thing to note is that it's a bit harder to get the weights started because of my hamstring. Even the pressure from the weight on my knee before liftoff could be felt in my hammy and ass. My butt hurts! LOL. But I knocked out incline and flat bench anyways before jumping over to the pec deck. Decided to do Smith barbell shoulder presses followed by cable lateral raises. With time winding down I decided to attack my arms fast, fast, fast! Close-grip Smith presses, followed immediately by rope triceps extensions supersetted with standing cable curls. By this point the Animal Pump was definitely kicking pretty hard. Had a great pump while blasting my arms. I could feel it a bit during my other exercises, but not quite like I did in my arms. I was wishing I could stay longer and keep blasting them, but the manager already had asked me to leave, so that was it for my workout.

    PWO I took an AP and 20 minutes later went to eat only to find out I was missing my carb source I thought I had. Could've sworn I still had some whole wheat pasta in the fridge. Guess I ate it. Damn. I found a solution though. Brown rice, and a can of kidney beans! Chopped up half a cucumber, 8 plum tomatoes, and a chicken breast, and threw it all in a bowl. Bon appetit!

    The Animal Pump was pretty cool. It was the first time I've ever taken one of those "pump" supplements (aside from Anabolic Pump, but I still don't really get much of a food "pump" from it). Did it do what it said it would do? Yeah, I could feel it, especially in my arms. Would I buy it? I'm not sure. I don't know how much I really buy into the whole "pump" thing. And I think I would rather put my money towards something designed to increase my muscle mass. But it was neat, none the less.

    Overall I felt great. Good workout tonight. Gonna take it easy the rest of the weekend and try to hit things a little harder on Monday, with a little more time in the gym this next go around.


  2. LOL. Getting hammered in my log, I see. You guys are a trip. I'll drink to that!
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  3. Quote Originally Posted by VolcomX311 View Post
    We're all going to get drunk and pass out in Shaddow's log.
    i already did.....


  4. Lol. Good luck shadow.
    ForeRunner Labs
    The Future of Human Performance
    Please LIKE FRL on Facebook


  5. Thanks for dropping in, fellas!
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  6. Quote Originally Posted by shaddow View Post
    Got home from work a little later than planned. Decided I'd give my Animal Pump sample a go tonight. Got my Xtend ready, threw in a little creatine, and popped an AP (Anabolic Pump this time). Next thing I know it's 8:55 and my gym closes at 10:00 on Fridays, so what could I do? Workout faster!!!

    Got to the gym. 50 minutes to workout... Stretched my back out a bit cuz it's been a little stiff. One lingering side effect from a broken back I suffered 7 years ago is that my back stiffens up a bit from time to time. I usually stretch out my back and hamstrings a bit and I'm ok, but with my hammy messed up I still have some lingering stiffness that I can't really seem to get out. No biggie, just be a little more cautious. 45 minutes...

    Quick 20-rep warm-up set followed by 3 sets for every exercise. Started out with pull-ups once again, then jumped over to t-bar rows. On to chest, but dumbbells this time. One thing to note is that it's a bit harder to get the weights started because of my hamstring. Even the pressure from the weight on my knee before liftoff could be felt in my hammy and ass. My butt hurts! LOL. But I knocked out incline and flat bench anyways before jumping over to the pec deck. Decided to do Smith barbell shoulder presses followed by cable lateral raises. With time winding down I decided to attack my arms fast, fast, fast! Close-grip Smith presses, followed immediately by rope triceps extensions supersetted with standing cable curls. By this point the Animal Pump was definitely kicking pretty hard. Had a great pump while blasting my arms. I could feel it a bit during my other exercises, but not quite like I did in my arms. I was wishing I could stay longer and keep blasting them, but the manager already had asked me to leave, so that was it for my workout.

    PWO I took an AP and 20 minutes later went to eat only to find out I was missing my carb source I thought I had. Could've sworn I still had some whole wheat pasta in the fridge. Guess I ate it. Damn. I found a solution though. Brown rice, and a can of kidney beans! Chopped up half a cucumber, 8 plum tomatoes, and a chicken breast, and threw it all in a bowl. Bon appetit!

    The Animal Pump was pretty cool. It was the first time I've ever taken one of those "pump" supplements (aside from Anabolic Pump, but I still don't really get much of a food "pump" from it). Did it do what it said it would do? Yeah, I could feel it, especially in my arms. Would I buy it? I'm not sure. I don't know how much I really buy into the whole "pump" thing. And I think I would rather put my money towards something designed to increase my muscle mass. But it was neat, none the less.

    Overall I felt great. Good workout tonight. Gonna take it easy the rest of the weekend and try to hit things a little harder on Monday, with a little more time in the gym this next go around.
    Nice workout Bro..
    Yeah, Ive done that more than a few times...the Ol' forget the early close on Fridays...Sucks.....All in all great workout and progress!!!!

  7. Do it shaddow! <--- I had to join in.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  8. Quote Originally Posted by SilentBob187 View Post
    Do it shaddow! <--- I had to join in.
    It's too early to be drinking. Ahh, **** it.


  9. Im still hungover from yesterday's round


    ehhh fuck it!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  10. Fire em up Boys!! Down the hatch!

  11. Had a pretty chill weekend. Definitely got lots of rest. I'm really looking forward to my workout tonight. I'm probably gonna break up my workout a bit more this week. Actually, I need to start planning that, so I'll post here again once I figure out what I wanna do. I'm thinking I'll break it up over 3-4 days, but we'll see.

    My leg is feeling good. Deceptively good. As expected, I'm walking pretty much without a limp today, and there's been a couple of times that I've jumped up out of my seat quickly or sped up my pace while walking only to be reminded that my hamstring is in fact not 100% recovered and I need to slow down. Slow your roll, shaddow! You're not quite ready to run yet!

    Yesterday was a little off for me cuz I spent the entire morning/afternoon lying in bed with my lady friend who I ended up hooking up with Saturday and going back to her place. Before I knew it it was 3pm and we were still in bed. D'oh! So uhhhh... I guess that was my fasted cardio for the week.

    Sunday is my cooking day, so I rushed home to get things ready. I ate a couple granola bars on my way to the store cuz I was dying. Got to the store and first thing's first, I picked up a rotisserie chicken cuz I needed to get in some protein. That was gone in about 1 minute flat. (LOL. The lady at the checkout thought I was crazy when she scanned a container of skin and bones. Yeah, I ate the whole damn thing while shopping!) 14# of chicken, a 1.5# steak, 1.5# of shrimp, 4# 93% lean ground beef, whole wheat pasta, potatoes to make homemade fries, beans, all kinds of veggies and fruits, and a ton of other $hit I can't remember. I ended up spending $180 on groceries... WTF? Good stuff though.

    So I spent the evening marinating, grilling and eating. I ate a salad, a can of kidney beans, one chicken breast, the whole steak, all the shrimp, a potato that I cut up and cooked on the grill in aluminum foil (homemade fries!), and 2 cups of pasta. Mmmm...

    I weighed myself this morning (purged), and I came in at 180.4. Yikes!!! I'm gonna step it up this week, cuz I am not trying to dip back into the 170's. I'm supposed to be bulking. This is not cool.

    I've been putting back food today, and I was just about to make myself a tuna sandwich when I was informed that there was tons of beef lasagna in the staff lounge, so needless to say I've got about two pounds of lasagna and a salad waiting for me...

    Still waiting another 15 minutes or so for this Anabolic Pump to get in my system, and then it's FOOD TIME!!!

    I'll be back to post my updated routine for this week.

  12. Oh ****. How could I forget. With how my leg feeling much better at the moment, and after looking at the calendar, I have decided that I am going to begin my stack on SUNDAY. Since I was planning on a 40-day run, that would make my last day October 30, and since I am planning to abstain from alcohol completely while on my stack, this will allow me to enjoy myself on Halloween night.

  13. all that sounds delicious!!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  14. Quote Originally Posted by shaddow View Post
    Oh ****. How could I forget. With how my leg feeling much better at the moment, and after looking at the calendar, I have decided that I am going to begin my stack on SUNDAY. Since I was planning on a 40-day run, that would make my last day October 30, and since I am planning to abstain from alcohol completely while on my stack, this will allow me to enjoy myself on Halloween night.
    You might have already mentioned this, but what are you running?
    NSCA - CSCS

  15. Quote Originally Posted by VolcomX311 View Post
    You might have already mentioned this, but what are you running?
    Post #1: Anabolic Edge (sponsored), Activate Xtreme, Divanex & IGF-2.

  16. Quote Originally Posted by shaddow View Post
    Post #1: Anabolic Edge (sponsored), Activate Xtreme, Divanex & IGF-2.
    Wow, sweet stack.

    I think my "Rehab Stack" was the most compound stack I've used to date, which is kind of ironic. It worked great though.

    Glad you're coming along, you're sounding better and better.
    NSCA - CSCS

  17. Quote Originally Posted by VolcomX311 View Post
    Wow, sweet stack.

    I think my "Rehab Stack" was the most compound stack I've used to date, which is kind of ironic. It worked great though.

    Glad you're coming along, you're sounding better and better.
    Yeah, I'm really looking forward to it!

    Thanks, bro! I'm definitely feeling better! Not quite there yet, but much, much better!

  18. Nice Bro, glad to hear ya making progress w/that hami!!

    Cant wait for ya to start that sweet stack!!!...Very Interested!!

    You tha man Shaddow!!!!

  19. Quote Originally Posted by LiveWire224 View Post
    Nice Bro, glad to hear ya making progress w/that hami!!

    Cant wait for ya to start that sweet stack!!!...Very Interested!!

    You tha man Shaddow!!!!
    Thanks, brotha!

  20. Ok, so I got to the gym around 9:30 last night, still unsure of what I was going to do routine-wise. Stretched out a bit and finally decided I'd split my routine up over 3 days (M, W, F). I figured chest Monday, shoulders Wednesday, and back Friday, throwing in some minor bi/tri work in each workout, and ending each workout with some hamstring rehab.

    I was debating whether I'd go for high volume or heavy weights, and in the end decided I just plain like lifting heavy.

    Dumbbells!

    Incline bench press
    30 x 20
    70 x 12
    80 x 10
    80 x 8 (I would've gone up, but 80# felt HEAVY.)

    Flat bench press
    70 x 12
    80 x 10
    90 x 6

    My bench press is off about 10# from where I was at (I was incline pressing 90 x 6 & flat pressing 100 x 7 on my last working set before my injury), so I guess I'm not TOO bad off. I think my strength will come back in the next 2 weeks or so (I hope).

    Incline dumbbell flies
    45 x 12
    55 x 10
    65 x 8

    Pec deck
    190 x 12
    205 x 10
    220 x 7

    Next I decided to hit biceps. I like chest & biceps as opposed to chest & triceps, so that's where I was originally going, but after a couple sets I decided to throw in some triceps and do a little arm work every workout this week.

    Dumbbell curls
    20 x 20
    40 x 12
    45 x 7

    Ouch. My right elbow started hurting a little here, so I decided to that was heavy enough for now and cut my last set short.

    Reverse-grip barbell curls
    60 x 12
    70 x 10

    Pain. Again. Dammit. Lemme go do some cables instead. Hey, why don't I superset in some triceps while I'm at it!

    Cable curls supersetted with rope triceps extensions
    120 x 12 / 120 x 15
    140 x 10 / 140 x 12
    150 (stack) x 8 / 150 x 12

    After this I went and did some seated leg curls again for my hammy. I've been feeling a lot better the past few days, so I decided to step up the weight a little. (Oh, BTW, I realized that the weight increments on the machine are 20# and not 10#, meaning the small weights are 5#, not 2.5#. So last week I got up to 25# [10, 15, 20, 25], not 10, 12.5, 15, 17.5.)

    Seated leg curls
    30 x 11 (Too heavy!)
    25 x 12
    20 x 20
    20 x 20
    20 x 20

    And, once again, I got kicked out of the gym cuz it was closing time. D'oh! I would've liked to have hit up the treadmill and done a little walking/backwards walking, but I ran out of time. I'm gonna plan to get to the gym a little earlier on Wednesday so I can get more work done.

    All in all, I felt a bit stronger today. I am still a little weak in comparison, and the weights feel a lot heavier that they used to, but I am definitely making progress. I don't feel quite as limited with what I can do as I did last week. One thing that will be interesting is overhead presses on Wednesday. I really wanna try this, but I feel like it will be a struggle with my hamstring since this movement utilizes so many stabilizers. Either way, it should be a good exercise for me if I can do it, so I think I'll try to start out with a few sets of these.

    Ummm... I think that's all for now. But I feel like I'm missing something? LOL. I'll be back if I think of anything.

  21. I like your plan here. One thing tho - Ive noticed when I put at least 4 days in between shoulders and chest, Im stronger than when I do less. What about doing Chest Monday, Back Wednesday, Shoulders Friday? Just a suggestion. Obviously you know what youre doing. If this is the way youve been doing it, then by all means keep doing what you are doing.
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  22. Quote Originally Posted by metroba View Post
    I like your plan here. One thing tho - Ive noticed when I put at least 4 days in between shoulders and chest, Im stronger than when I do less. What about doing Chest Monday, Back Wednesday, Shoulders Friday? Just a suggestion. Obviously you know what youre doing. If this is the way youve been doing it, then by all means keep doing what you are doing.
    Actually, historically, when I've been on more of a split like this, it's been chest/bis, legs/abs, off, back/tris, shoulders/abs. So we probably think alike. Problem is I was planning on starting up a different routine on Monday, and that routine starts out with legs/shoulders/arms, which would be pretty tough after doing shoulders/arms on Friday...

    However, now that I'm thinking about it, maybe I should stick with a split like the one I'm on now or one like I used to do... Dammit, now I'm confused. Thanks a lot, metroba!


  23. haha you know your body best bro. Im sure youll figure it out
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  24. Nice workout brotha!!!

    Damn bro you gotta get to the gym earlier so they stop kicking ya out...lol

    Anyway, progess is looking great, keep it up....looking forward to the stack ya got coming up...

    Nice work Bro!
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