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MaxSeg's Rehab Journal

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  1. #1
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    MaxSeg's Rehab Journal

    Been dealing with some chronic shoulder issues. I would rehab for a few weeks and jump into the fire again to soon well Im sure that you are aware what happens after that, injury rears its ugly head.

    6'2 295lbs.

    Bench 450 (prior to injury)

    Box Squat 605

    Rack Pull 805

    BB Shrugs 700

    My training currently is Rest/Pause four day split. The weights are significantly lighter but the intensity is so much higher. Also during this four to six month rehab I am attempting to cut to approximately 250lbs.

    Here goes...

  2. #2
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    Last night's back training.


    Deads ~ 30 sec. rest between sets.
    405x1/1/1/1/1/1/1/1/1/1

    BB Rows ~ 45 sec. rest between sets.
    225x10/8/8/8/8

    DB Rows ~ 45 sec. rest between sets.
    125x10/5/5/5/5

    Lat Pull Downs ~ Double Grip Attachment, 30 sec. rest between sets.
    150x10 200x5 225x2/2/2

    ~All in all a great training session.
    ~Approx. 55 min.

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    Bench & Tris

    Bench w/u
    135x15/15 225x5

    Rest/Pause Bench ~ Rest between sets; 30/30/60/60/90/120.
    315x6/3/3/4/3/3/3

    CGBP ~ 30 sec. rest between sets.
    225x10/6/6/4/4/4/4

    Light Skull Crushers ~ 30 sec. rest between sets.
    70x10/10/10/10/10

    RBBP w/#3 Med. Band ~ Shoulder Rehab.
    135x25/25/25/25

    #2 Band Press ~ Shoulder Rehab as well.
    10/10/10/10/10

    ~ Some of the pressing was sub par compared to last week but I am associating that with last nights back session. Will attempt to keep a rest day between my back and chest days.

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    Got a quick Back w/o in while at work today;

    Deads
    405x1/1/1/1/1/1/1/1/1/1 ~ 30 sec. rest between sets.

    BB Rows
    225x8/8/8/8/8 ~ 45 sec. rest between sets.

    DB Rows
    100x6/5/5/5/5 ~ 45 sec. rest between sets. (100s are the heaviest that we have at work.)

    Thats all folks.

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    Bench & Tris

    Bench w/u
    135x15/15 225x5/5

    R/P Bench
    315x9/5/3/3/2/3/4 ~29 Reps Rest; 30/30/60/60/90/120 sec.

    Incline DB Bench
    75x10/10/7/6/6 ~Approx. 60sec. rest between sets.

    Incline Skull Crushers
    120x5/5/5/3/4 ~Approx. 60sec. rest between sets.

    R/P CGBP
    225x5/3/2/3/3/4/3 ~Rest; 30/30/60/60/90/120 sec.

    Triceps were smoked by the time I got to the CGBP!

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    Legs

    Squat w/u
    135x5 225x5 315x3

    Box Squats
    405x3/3/3/3/3 ~ 45 sec. rest.

    Leg Extensions
    135x15/13/10/8/7 ~30 sec. rest.

    RDLs
    315x5/5/5/5/5 ~45 sec. rest.

    Leg Curls
    90x10/10/10/10/10 ~30 sec. rest.

    Seated Calves
    200x10/10/10/10/10 ~30 sec. rest.

  7. #7
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    How did you hurt your shoulder/what is the injury? Still putting up good #'s despite the trauma.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8
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    Im not exactly sure how the injury occurred. It could have been a combination of factors, Im leaning to MMA sparring and ego benching...lol

    Doc said that it was a strain/minor tear. Its fine for a while then rear its head when training is going great, go figure.

    Thanks, its taking some getting used to the lighter weights but Im getting there. Just trying to stay goal focused now.

  9. #9
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    All the best during your rehab.

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    MaxSeg;2684094]Im not exactly sure how the injury occurred. It could have been a combination of factors, Im leaning to MMA sparring and ego benching...lol

    Doc said that it was a strain/minor tear. Its fine for a while then rear its head when training is going great, go figure.

    Thanks, its taking some getting used to the lighter weights but Im getting there. Just trying to stay goal focused now.[/QUOTE]

    What was the shoulder muscle that was torn?
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #11
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    Presented as rotator cuff. pain around the scapula area with any lateral movement.

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    ^ Have you tried active release therapy (ART)?.. Shit hurts like hell- but works really good!

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    Quote Originally Posted by Curt James View Post
    All the best during your rehab.
    Thanks CJ, I plan on coming back stronger and bigger!

    Quote Originally Posted by hypo_glycemic View Post
    ^ Have you tried active release therapy (ART)?.. Shit hurts like hell- but works really good!
    A friend of mine had suggested that, did some home work and found one in the Joliet area. It was said that my insurance may cover it!

    Quote Originally Posted by Aldrich1997 View Post
    Good Luck
    Thanks much Aldrich!

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    Do you dip in any anabolics to help recovery?
    ALL POSTS ARE ENTIRELY FOR ENTERTAINMENT PURPOSES ONLY.

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    Not as of yet, thats what kind of landed me here. Im ready now.

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