Quote:
Originally Posted by gong
Workout A
Incline DB Bench 5 x 5
Decline barbell Bench 3 x 8-10
Pull ups 4 x failure
DB rows 5 x 5
Barbell curls 3 x 6-8
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make this into:
Incline DB Bench 5 x 5
Pull ups 4 x failure
Decline barbell Bench 3 x 8-10
DB rows 5 x 5
Barbell curls 3 x 6-8
Quote:
Workout B
Deadlift 5 x 5
Leg Extensions 4 x 10
Military press 5 x 5
Lateral raise 3 x 8-10
Close-grip bench 3 x 6-8
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change this into
Deadlift 3x5
Military Press 5x5
Lunges 3x10
Close Grip Bench Press 3x6-8
Glute Ham Raises 2-3 sets
don't expect this routine to work forever. you will need to make improvements and adjustments in weights, reps and sets. the exercise selection by itself is fine. do your hip mobility work, etc.
regarding your knees...people who have had knee injuries and been told that they can never again squat, have come back to set records. i believe on of the 800 or 900 lbs squatters used to have massive knee problems after his accident and his doctor told him that he could never lift again. they guy went on to set the world squat record plus he had some good bench and deadlift numbers too (i cant remember this guy off the top of my head).
look into squats (squatting properly = as deep as you can = WAY below parallel assuming you dont have hamstring flexibility problems) and see if perhaps squatting slightly once a week and then working on form for even 6 months will lead to correct squatting. look into this.
ofcourse, if you are completely incapacitated and cannot squat no matter what....then you might need to make some changes.
good luck.