Looking for opinions - Flying solo!

[martz]

So first time in my life I took up weight lifting last year under the guidance and supervision of a PT, absolutely loved it and couldn't get enough!!

Unfortunately over the last few months I've had a break due to issues with my left wrist. It's mostly all good now and I'm ready to come back but don't want a personal trainer anymore, I want to spread my wings and fly solo

The following exercises are ones I can think of from the top of my head that I quite enjoy but not sure which ones I should should hand pick to do as part of a weekly routine. Please note that at the moment I don't think I can do any lower body exercises due to recovering from my knee injury (knee cap popping out then back in) 2 weeks ago during a basketball game

Bench press
Bicep Curl with EZ-Curl bar (need EZ Bar due to left wrist problem)
Seated Dips/ Bar Dips
Chin Ups
Flys
reverse Flys
Bent over row
Barbell Shoulder press
Shrugs

I'm open to any other exercises you guys may suggest. I'm looking for an overall upper body work out, hit every muscle and make me grow and get stronger. I don't really want to split exercises over a few days, I prefer doing the same routine 3 times a week (but I'm open to suggestions) and at times alternating the amount of reps I do with adjusting the weight to "trick my muscles". It worked well for me when I was training.

Anyway I have to go for now, I'll chime back in later tonight, thanks.

 

[taurus]

You should add some leg stuff to get your quads going again to help hold your knee in.
VMO exercises (look it up) are important for knees.
Bar dips wont be great if you have a sore wrist. Are you doing them for triceps or chest?
You can do the same routine 3 days a week, but change the exercises for that bodypart. You should have an arsenal of about 10 exercises or so per bodypart that you can mix n match..

 

[Goosey]

What's wrong with the wrist?

I ask this because youre doing chinups.

ezcurl bars are no good.

 

[martz]

Pulling things does not hurt my wrist, pushing with closed thist does not hurt either, pushing with open hand and palm on object can tend to hurt (but is barely noticeable now).

i tried bicep curls with dumbbells and barbell and it kills my wrist. EzCurl bar, no pain, no worries.

This is what is wrong with my wrist: (went to upper limb specialist and said nothing can be done)

 

[martz]

You should add some leg stuff to get your quads going again to help hold your knee in.
VMO exercises (look it up) are important for knees.
Bar dips wont be great if you have a sore wrist. Are you doing them for triceps or chest?
You can do the same routine 3 days a week, but change the exercises for that bodypart. You should have an arsenal of about 10 exercises or so per bodypart that you can mix n match..

Yep am definitely going to do legs but knee is not yet recovered, I can't fully extend or bend all the way without pain. Atually royally fucked my knee again last night at basketball and back at square 1 with recovery. I thought I was right to play around a bit but looks like I need longer

I haven't done bar dips for a while now, wrist might be fine, we'll see.

For now, I think I'll stick with the following routine 3 times a week, seems like a lot so let me know if I'm over doing it but I love working out so more the better

Bench Press
Bicep EZ-Curl
Dips
Chinups
Flys
Reverse Flys
Shoulder Press
Shrugs

I usually do 1x warm up set and 3 working sets around 8-12 reps. 3 min break between each set.

This is how I plan on recording my progress (very basic), let me know if I should add/change anything:

 

[Sydking]

Squat, Dead Lift, Bench, Curl, Row

3 times per week, Keep adding weight

Basic, but it sure as hell works

 

[Goosey]

Squat, Dead Lift, Bench, Curl, Row

3 times per week, Keep adding weight

Basic, but it sure as hell works

Like.

But I'd add the SLDL and press to that which rounds it off nicely.

 

[martz]

Can't do legs at the moment due to knee injury which is still recovering. but down the track yes.

 

[Darkoz]

Lot of cantsquatitis going around

Kunce

 

[Goosey]

Lot of cantsquatitis going around

Kunce

Knees are tricky

 

[martz]

well if you must know, I was playing basketball and tried to suddenly stop using my right leg. All the forces transferred to my knee and as a result buckled under the load. I ended up straining the LCL and MCL (MCL more than LCL) but luckily no tears. My knee has puffed up like a balloon and is sore and feels tight due to all the inflammation and swelling. I'd rather not squat on it for now, thanks.

 

[taurus]

well if you must know, I was playing basketball and tried to suddenly stop using my right leg. All the forces transferred to my knee and as a result buckled under the load. I ended up straining the LCL and MCL (MCL more than LCL) but luckily no tears. My knee has puffed up like a balloon and is sore and feels tight due to all the inflammation and swelling. I'd rather not squat on it for now, thanks.

Basketball is notorious for knee injuries. Leave it for a while mate and get the knee strong. Have you done any VMO exercises?

 

[martz]

Have you done any VMO exercises?

No I haven't, never heard of it either. Do I wait till knee recovers and becomes good again before doing VMO?

 

[taurus]

VMO is the tear drop muscle in your leg. It helps control the knee. If you have a dodgy knee, you should know your VMO!

Look some VMO exercises up on the net. You should be doing them now

 

[Bazza20]

Problem being the VMO is terribly difficult to isolate.

 

[taurus]

Problem being the VMO is terribly difficult to isolate.

I was waiting for your comment on VMO mate!

It worked for me after a knee reco and other knee pain, but may not for everyone, like bazza.

I never found the VMO hard to isolate. Straight leg raises while sitting immediately switched mine on and my VMO is better than ever now. It's worth a try, as it worked for me, but as bazzas knees prove, doesn't work for all.

 

[Bazza20]

I was waiting for your comment on VMO mate!

It worked for me after a knee reco and other knee pain, but may not for everyone, like bazza.

I never found the VMO hard to isolate. Straight leg raises while sitting immediately switched mine on and my VMO is better than ever now. It's worth a try, as it worked for me, but as bazzas knees prove, doesn't work for all.

I've tried a lot and they never seem to get it working that hard.

The best I have found were TKEs and backward sled drags. Got the idea for them off joe defrancos web site. Said he used them for getting the VMO working in people with knee pain. They work the VMO but also the rest of the quad for me anyway.

When I dislocated my knee cap I had the VMO totally shut off. Had a lot rehab to get it going at all again.

The docs tell me now my VMO is strong but it never really grows compared to the rest of my quads.

 

[taurus]

What's a TKE baz?

 

[uppon2]

Pulling things does not hurt my wrist, pushing with closed thist does not hurt either, pushing with open hand and palm on object can tend to hurt (but is barely noticeable now).

i tried bicep curls with dumbbells and barbell and it kills my wrist. EzCurl bar, no pain, no worries.

This is what is wrong with my wrist: (went to upper limb specialist and said nothing can be done)

Spoiler: 

I know all about wrist problems. I have a medical condition that is RARER than HIV. It's called Avascular Necrosis of the Capitate. It's basically caused primarily from repeated Trauma. I was a skateboarder for 7 years and squashed my wrists many times. The bone is basically not hooked up to the blood supply any more and it is slowly collapsing until there is nothing left. I can handle the pain unless I twist the wrist or bend my wrist backwards. I am on a waiting list as the only fix for me is to replace the bone with an artificial one, however this will cause less flexibility and movement in the wrist so I am putting it off as long as I can.

Good luck with your health and I do feel your pain!