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...

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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.

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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.

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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?
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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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    Quote Originally Posted by MaxSeg View Post
    Not as of yet, thats what kind of landed me here. Im ready now.
    Nice, do your research, many supps, including AAS may help recovery of torn tissue. I remember I messed up my pec/shoulder pretty bad from bouncing the bar off my chest while benching, it took about a full year for me to be able to bench again, even though I recovered without the use of supps or actual therapy.

    Nothing ruins my whole mood and mindset then getting an injury though... Good luck
    ALL POSTS ARE ENTIRELY FOR ENTERTAINMENT PURPOSES ONLY.

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    I didnt know that, thanks Brother!

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    IN! You need deca in there bro, even if its low dose!

    ------------------------------------------------------

    Increase skeletal muscle & collagen synthesis with certain AAS

    --------------------------------------------------------------------------------

    (originally posted by AnimalMass on steroidology.com)

    While injecting test increases protein synthesis by roughly 50 times, depending on dose and time, most bodybuilders forget that it will reduce collagen synthesis by more than 50% -- more like 80%, giving you the collagen synthesis rate of a senior citizen. Since collagen makes up tendons, bros are very prone to injury if they continue to lift very heavy, unless they cycle off T and let their collagen synthesis get back to normal. It's like having the skeletal muscle of a gorilla with the tendons of a very old man.

    Winstrol increases collagen synthesis. It will give you bigger tendons. However, your body compensates for this by making them more brittle, weaker, and more prone to injury. I can't tell you how many bros work out anaerobically and become injured while on winstrol. Guys who lift in the 1-5 rep range while on winstrol, to baseball players who sprint all out from a stationary position -- winstrol should be the LAST drug they choose. Most of them like winstrol because they don't get the weight gain from it but it is very detrimental to bros who train for any sport anaerobically. Tendons tear easily on it.

    Also, the drugs I mention increase collagen synthesis while also increasing collagen cross-linking integrity, making for a much stronger tendon.

    Winstrol, on the other hand, will dramatically increase collagen syn, but ironically it decreases collagen cross-linking integrity, thus making a much weaker tendon.

    You can plan a cycle of AAS which will increase collagen synthesis and skeletal muscle growth at the same time. The key is the drug(s) you choose.

    deca, Equipoise, Anavar, and primobolan will ALL increase skeletal muscle while at the same time dramatically increase collagen syn and bone mass and density, leaving you with a substantially reduced chance of becoming injured than if you choose to use AAS like sus, cyp, or enth.

    While testosterone will increase bone mass and density, even at supra-physiological levels, the result is weaker tendons due to inhibition of collagen syn.

    To plan a cycle where the goal is to increase skeletal muscle mass/strength while at the same time increase joint/tendon/ligament strength, enough to keep up with the dramatic increase in skeletal muscle, you must choose drugs like Eq, deca, Anavar, or Primo as the base of your cycle. Testosterone and its esters can be added to your cycle to keep levels within a 'normal' physiological range (ie, 100-200 mg/wk) but must not go above this. Since drugs like eq, deca, anavar and primo will reduce endogenous, natural levels of test, these levels may be maintained with exogenous test in the 100-200 mg/wk range. test at this dose will not inhibit collagen syn, but paradoxically, will help increase it. It is when exogenous testosterone is used > 200 mg/wk that collagen syn is inhibited.

    deca @ 3 mg/kg a week(about 270 mg/wk for a 200 lb male) will increase procollagen III levels by 270% by week 2. Procollagen III is a primary indicator used to determine the rate of collagen syn. As you can see, deca is a very good drug at giving you everything you want -- an increase in collagen syn, an increase in skeletal muscle, and increases in bone mass and density. The one thing it does not give you is wood.

    primobolan, @ 5 mg/kg, will increase collagen synthesis by roughly 180% -- less than deca and equipoise but still substantial.

    Equipoise @ 3 mg/kg will increase procollagen III by approximately 340% -- slightly better than deca.

    Oxandrolone has over a hundred studies documenting its effectiveness at treating patients needing rapid increases in collagen syn to enhance healing.

    These drugs have longer half-lives than most other AAS, so this should be considered when timing your post cycle clomid use. Here they are:

    deca: 15 days Equipoise: 14 days primobolan: 10.5 days

    Anavar has a half-life of only 8 hours so it should not pose a problem.

    GH is probably the most remarkable drug at increasing collagen synthesis. It increases collagen syn in a dose dependant manner -- the more you use, the more you will increase collagen syn. It has also demonstrated this ability in short and long term studies. From what I've read, HGH at 6 iu/day increased the collagen deposition rate by around 250% in damaged collagen structures. This result indicates that the increased biomechanical strength of wounds to collagen structures treated with biosynthetic human growth hormone was produced by an increased deposition of collagen in the collagen structures.

    Eq, primo, anavar, and deca are all good -- they increase several biomakers of collagen syn -- ie, type III, II, I, procollagen markers. GH just seems to do so most dramatically.

    Use of any of these drugs @ supra-physiological levels with a maintenance dose of test will increase collagen syn while at the same time increase skeletal muscle mass. Skeletal muscle mass gains will not be as dramatic as with large testosterone doses but you have to weigh the risk/reward basis for yourself. Also, these drugs do not satisfy the libido like testosterone, but that is not the point of this thread. It is only to demonstrate that you can increase skeletal muscle and collagen syn at the same time with certain AAS -- the decision is up to you.
    Anything I say is pure fiction and for entertainment purposes only. Hell, I don't even lift, let alone condone any illegal activity.

  19. #19
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    Got it printed

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    Good stuff Max, let me know what you end up going with bro!
    Anything I say is pure fiction and for entertainment purposes only. Hell, I don't even lift, let alone condone any illegal activity.

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    It will probably be Deca/Test. Thanks for the write up. Im really liking what I read about the Deca.
    Last edited by MaxSeg; 02-15-2012 at 06:56 PM.

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    Hows the training going Max?
    Anything I say is pure fiction and for entertainment purposes only. Hell, I don't even lift, let alone condone any illegal activity.

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    Slow, just got back from vacation and Ive been swamped in OT. Transporting all over the state.

    Hopefully to get some training in this AM!

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    I hear ya. Going to be busy all weekend myself...just gotta do what you gotta do!
    Anything I say is pure fiction and for entertainment purposes only. Hell, I don't even lift, let alone condone any illegal activity.

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    ME Bench

    Bench Warm Up
    135x15/15 225x15 315x5 365x2 385x1 405x1

    6" Lockouts
    405x3 455x1 500x miss 425s3/3/3

    CGBP
    225x10/10/6/4/3 ~30 sec. rest between sets.

    Cable Press Downs
    50x15/15

    DB Side Laterals
    25x10/10/10/10/10

    DB Prone Laterals
    25x10/10/10/10/10

    BB Shrugs
    225x20 315x15 405x10 500x5 600x5/5* ~*Straps on at 600.

    This was my first Decent ME Bench in a few months. Ill progress slowly to get my numbers back up. Shoulders holding up so far.

  26. #26
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    Quote Originally Posted by MaxSeg View Post
    405x1

    Shoulders holding up so far.
    I'd say so.

    Do you compete?
    fufu's 1337 Journal

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    I hate exercise, I love training.

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    I did a bench meet back in July, then shoulder problems side lined me the rest of the year. Looking to a few meets towards the fall.

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    Posterior Chain

    Deads w/u
    135x5 225x5 315x3 405x2

    Deads
    500x1/1/1 405x1/1/1 ~45 sec. rest between sets.

    RDLs
    315x5/5/5/5/5

    Leg Curls
    90x15/15

    Done, bad sinus headache. Skipped Back work and calves.

  30. #30
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    What does "w/u" stand for?
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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