Animal's Rehab Journal

[animal87]

A short background: I've workedout most of my life, cardio and light weights in the beginning and serious lifting the past few years.
Last year i suffered a ton of injuries in a serious car accident including a broken wrist, lower right leg, left knee tendens, my left collar bone twisted out of place, abdominal surgeries, and nerve damage to my left hand so i cant use it as of yet.
So you know where im coming from, im pretty much starting from scratch other than my legs until my hand heals.
I'll be doing a full body workout of what im capable of doing in the beginning three times a week along with cardio, and stepping it up and adjusting along the way as i recover.

[animal87]

Re: Animal's Rehab Journal

8-26-13 day 1: i've been preparing myself for a few weeks to workout intensely already and today is my first serious workout
Warm-up
Leg press: 300x12, 400x12, 450x12, 500x6 (this leg press only goes up to 500 so ive already maxed it out would've went with 500 at the start but wasnt sure what i could do and was worn-out by the last set)
Leg extensions: 100x12, 110x12, 120x12
Leg curls: 50x12, 60x12, 65x12
Seated calve raises: 90x20 4 sets
Arnold raises: 35x10 3 sets
Side raises: 15x8 3 sets
Standing tri extensions: 35x10 3 sets
Hammer curls: 40x10 2 sets, 35x10 1 set
Cable curls:20x10 2 sets, 15x10 1 set
Crunches: 20 for 3 sets
Cardio: treadmill 15 min.

I'm not going to be trying to go up on the upper body stuff as i can only use one arm right now and don't wanna look like a fiddler crab lol.

[Miss Springsteen]

Re: Animal's Rehab Journal

Wish you a speedy recovery, good luck! subbed!

[animal87]

Re: Animal's Rehab Journal

forgot to add: I'm 6' tall Weight: 230 ( I don't know my bf% but im fat now before my wreck this was my weight but all muscle)
Supps: Multi-vit., Fish oil, Amnios, Finishing up creatine i had sitting around before it cakes up(only about 2 weeks worth), Also finishing up some tribulus i've been taking to help boost my test back to normal levels, Use superpump for pre-workout on lifting days, and of course our good friend whey (two 50g shakes a day and have 3 meals a day)

Today is a rest day for lifting, but i'm doing 30 min cardio
My cardio sucks right now but i'm gonna just have to work my way up
When i get settled in on a good schedule with my classes and workouts i'll be able to refine my diet and post what i eat.

[animal87]

Re: Animal's Rehab Journal

Also next time i go to my doc, i'm gonna get my levels tested and post that

[Heavy Hitter]

Re: Animal's Rehab Journal

Looks good so far. Sounds like you got strong legs. Maybe its time to hit some squats. If your able. Should be good to go leg pressing that much though. also HGH does wonders for recovery I've heard. You may be covered by your insurance even. I know some Dr are starting to come around a prescribe it more. Keep the pace.

[animal87]

Re: Animal's Rehab Journal

I'll ask about the gh too but i got a feeling mines too high to get a script :/, i gotta look into some pads for my shoulders for squats, my collar bone is twisted out of place and the bar sits right on the bone, i might be able to get the bar to set a little farther back on my traps but id have to go light till i get used to it

[Heavy Hitter]

Re: Animal's Rehab Journal

I love squats. I suck at them. But they are such a good movement. Your in the right track. Best of luck.

[animal87]

Re: Animal's Rehab Journal

Day 3 8-28-13
I didn't do a whole lot of lifting today. Mostly just some stuff with kettle bells because i realized this new gym i'm using has machines that i can use to do more for my back. I had already worked my biceps monday, so i'm gonna do legs friday and start this spilt next week.

monday: Heavy legs, Shoulders, Abs, Light cardio
tuesday: Cardio
wednesday: Back, Bicep, Abs, Light Cardio
thursday: Cardio
friday: Light legs, Tricep, Abs, Light carido

Let me know if yall got any suggestions.

[animal87]

Re: Animal's Rehab Journal

Day 4
An hour of cardio, I'm already gaining alot of endurance, and I feel great. It's too soon of course to see much difference, but I can def. tell I'm getting healthier and closer to my old self!!

[animal87]

Re: Animal's Rehab Journal

Day 5
warm-up
Leg press: 928x8 for 4 sets and drop set on the last one
Leg extensions: 120x12 4 sets
Leg curls: 70x12 4 sets
seated calves: 90x20 4 sets
crunches: 25x20 4 sets
Cardio: 1 hour on elliptical

I went to my wife's gym today because mine was closed. It was that damn planet fitness place, and i set off that damn alarm 3 times but at least the leg press could hold more weight.

[animal87]

Re: Animal's Rehab Journal

Day 6 9-2-13

Warm-up
Leg press: 928x10 for 4 sets drop sets on last two
Leg extensions: 120x12 4 sets drop set on last one
Leg curls: 70x12 4 sets
Arnold presses: 40x10 4 sets
Front raises: 30x10 4 sets
side raises: 25x10 4 sets
crunches: 25x20 4 sets
Cardio: 1/2 hour elliptical

I tried doing some squats and with some pads i think i can do them!! Just have to get my arm out of the cast this friday. I was feeling pretty weak today wasn't exactly trilled with my intensity, but im healing and its gonna be a long road.

[wutlisstrice]

Re: Animal's Rehab Journal

Is gear a part of this equation?

[animal87]

Re: Animal's Rehab Journal

Not for now, after i get the cast off and complete physical therapy, i'll consider it. Unless when i get my levels tested my gh and test are low, then i'll add the min. amount, until i feel confident that i wouldn't risk a injury on cycle.

[animal87]

Re: Animal's Rehab Journal

Day 7 9-3-13

Cardio: 1 hour on elliptical


The cardio is def. starting to kick in. My intensity is going up fast and im pretty much running half the time on the machine. When it becomes too easy i'll start adding different exercises. (Thank God for muscle memory)

I can tell a slight visible difference in my body comp.. and i know its probably water but, ive dropped 12 pounds since last week.

Also, so far my schedule has been kind to me, and allowed me to keep a fairly strict diet: Eggs, oatmeal, chicken breasts, brown rice, lean beef, skim milk
and zero-fat yogurt and peanuts for snacks.