Alright I haven't been around here recently but I'd like to run a few things by you

[Lumberg]

Ok background:

Been lifting seriously about 3 1/2 years now. I'm 28. I'm at about 190# and I've had to slack off a bit due to injuries so there's a little bit of fat. 5' 10".

INjry #1: SEVERELY broke my elbow and dislocated it and tore the ligament off the bone. Also broke a bone in my wrist. This was in late January and I haven't been able to really train arms or so anything that involves bending my elbow since then. I;ve done light and medium rehabby type stuff but now it's time to get my arms back, which have always been a weak bodypart for me.

Injury #2: Pulled one of my erectors on July 4th picking up a weight I had just deadlifted. Just now it's still a little sore but it feels good to get the blood flowing and stretch.

So anyways I am really ready to start back on a serious plan.

My thoughts are these: no deadlifts for the first period 5-6 weeks) because I want to let the erector heal completely plus my erectors are damn big anyways and my waist is thick. Arms three times a week to really train them, but only one exercise each for bis and tris. Squats once a week. Relatively short sessions with only one exercise per muscle group I want to train. 3 - 4 sets per exercise, 8-12 reps, not to failure (leave a few reps in the tank).

I'm thinking a 4 day split: Sat Tues Wed Fri

Sat Squats, DB Military Presses, Glute/Ham Raises from floor

Tues DB Bench, DB Bent over rows, 1 arm Tri P.D., Incline Curls, Ab Wheelie

Wed Pull Ups, Lunges, Upright Rows, Tri Kickbacks, Calves

Fri Dips, Calves, Concentration Curls, Shrugs, Ab Wheelie

What do you guys think, and I'll work on a more specific workup later. I'll be doing a lot of compounding to save time and keep my heart rate high.

 

[Lumberg]

bump

 

[STEP OFF]

personally, i dont lift from an injury until im close to 100 percent. dont want to make it any worse.

 

[Lumberg]

yeah I am close to 100, that's why I'm starting back up

I will also start slowly

 

[Lumberg]

I am thinking about starting out with push ups instead of DB bench as well.

 

[Lumberg]

OK here is the workout:


GET SOME!
Day 1 Home
SQUAT
10-20
8-12
4-12
4-12

DB Military Press
8-12
8-12
8-12
8-12

Close Gr. Pull Ups
8-12
8-12
8-12

Glute/Ham Raise
5
5
5

Tri Kickbacks
8-12
8-12
8-12





Day 2 NY Ave
DB Bench/Push Up
8-12
8-12
8-12
8-12

1 Arm Tri PD
8-12
8-12
8-12

Incline Curl
8-12
8-12
8-12

Ab Wheelie





GET SOME!
Day 3 Martin
DB Incline Row
8-12
8-12
8-12
8-12

DB Lunges
8-12
8-12
8-12
8-12

DB Upright Rows
8-12
8-12
8-12
8-12

Calves w.u.
8-12
8-12
8-12




Day 4 NY Ave
Dips
8-12
8-12
8-12
8-12

Calves
8-12
8-12
8-12
8-12

Shrugs
8-20
8-20
8-20
8-20

Conc. Curls
8-12
8-12
8-12
8-12

Ab Wheelie

 

[Lumberg]

bump

 

[Lumberg]

Alright I've finally got my diet and recovery part solidified.

In addition to the above, I will drink 250 ccs liquid bleach after every workout. I will also take a hammer and whack each of my major muscles twice every morning to get the blood flowing.

Finally, I will sleep 2 hours a night and do lots of coke.

If you think that is OK, just let this thread drop to the bottom.

 

[StRoNg_WoN]

AH hahahahhahaha!

Ok well personally I figure if you can't do BPs, and you wanna do push-ups instead, that's cool... do that for a while, just do a bunch of static holds, calisthetics etc... it'll keep you lose. Give what you have a shot, and see how you feel... back off if it hurts... keep going at a steady pace, if it feels good...

 

[jeremys]

i dont know the extent of your injuries but you say you're close to 100%. fuck kickbacks, concentration curls, etc. do compound movements.

read the training methods sticky. those are great to use

 

[Lumberg]

AH hahahahhahaha!

Ok well personally I figure if you can't do BPs, and you wanna do push-ups instead, that's cool... do that for a while, just do a bunch of static holds, calisthetics etc... it'll keep you lose. Give what you have a shot, and see how you feel... back off if it hurts... keep going at a steady pace, if it feels good...

terrific, that's my philosophy. I know it makes sense but it feels good to be backed up you know?