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    Thread: Animal's Rehab Journal

    1. #1
      animal87's Avatar
      animal87 is offline Elite FG Resident
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      Default Animal's Rehab Journal



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      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.

    2. #2
      animal87's Avatar
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      Default 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.

    3. #3
      Miss Springsteen's Avatar
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      Default Re: Animal's Rehab Journal

      Wish you a speedy recovery, good luck! subbed!

    4. #4
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      Default 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.

    5. #5
      animal87's Avatar
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      Default Re: Animal's Rehab Journal

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

    6. #6
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      Default 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.
      Squats make the world go round.

    7. #7
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      Default 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

    8. #8
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      Default 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.
      Squats make the world go round.

    9. #9
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      Default 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.

    10. #10
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      Default 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!!

    11. #11
      animal87's Avatar
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      Default 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.

    12. #12
      animal87's Avatar
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      Default 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.

    13. #13
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      Default Re: Animal's Rehab Journal

      Is gear a part of this equation?

    14. #14
      animal87's Avatar
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      Default 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.

    15. #15
      animal87's Avatar
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      Default Re: Animal's Rehab Journal

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      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.

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