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In case you guys didn't read my original post about a month ago, I had severee shoulder problems that required surgery. (Shoulders chronically dislocated causing the bone of my glenoid to erode causing further dislocations.....but anyway...)

I had just found this forum at that time and was on a split schedule of 2 body parts a day, going in at 6 days a week (possible overtraining, i know...but thats what it was )

Anyway, I have been out of the gym and in a sling for about a month. I have for the most part done a great job of averting the weight gain problem but I am sick of being out of the gym and want to get back into it.

I was wondering if there was any plan that you guys could recommend or help me put together that would work out only legs and abs. At the very most, MAYBE i can do hyperextensions, but to be safe I might avoid them (dont want to hold any weight with my shoulder if I dont have to..)

Just one more note...I can't do squats. Maybe Hack squats on a machine or lying squats on a machine, but definitely not with the bar. That position is VERY unstable for my shoulder and I wont be able to hold the bar.


I was thinking of throwing together a workout with the following excersizes, since they are all I can do (maybe more also, so long as I dont have to hold onto a weight with my hands):
Leg Press
Hack Squats (Machine)
Laying Squats (Machine)
Leg Entensions
Leg Curls
Crunches
Laying Leg Lifts
Calf Raises
Seated Calf Raises


With all that said, what do you think a good routine would be?

Being THAT limited, I'd hesitate to give you anything other than doing some bodyweight squats or something. When you use weights for ANYTHING, including some bullshit leg extensions, you're still apt to flex your back/shoulders. It'll hinder recovery, at best.

My advice is to go strictly by the book, follow ALL the doctor's recommendations, and stay out of the gym until 100%. It'll probably speed recovery if you stay mildly active..Fast paced walking or something 4-5 times a week to enhance blood flow.

If you're not completely healed, you'll either do one of two things: Either reinjure yourself, or keep it from fully healing month after month. I know where you're coming from. I had a pec tear (minor) a long time ago. I stayed clear of the gym longer than recommended, and didn't do anything that will hinder me from FULL recovery. It was minor, nothing at all as serious as your injury either. Now I look back on all that time off and I'm more than glad I kept my ass safe. I'm still currently 100%, powerlifting, and just hit a 1 RM of 385 easy on flat bench.. It takes time, but it's not like you're competing in the next few months!

For peace of mind, all those leg isolations are a waste of time anyways. If you cannot lift heavy and free squat, you're only spinning your wheels anyways.

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Best advice IMO, play it by the books, and be safe about it

Great, i was thinking of doing that also but I am just eager to get back in...as I'm sure you can all understand.

At any rate, I spoke to the doc and he said that its ok to work out but to know my limits. What I think I will do is just stick to bike cardio (since running may aggrivate the injury) just to keep my metabolism up. Luckily, over the past month of inactivity, I havent put on much weight, only 2-3 pounds and while iI lost some mass, not too much.

What I may do in addition to the bike workouts are hindu squats, one leg squads as well as seated and standing calf raises with crunches and leg lifts. Those are likely to not aggrivate the injury and to at least keep my body in an "Active" profile a bit.

Here is a type of workout schedule I have put together to avoid injury and keep my body lean and flexible.

Monday
4 sets of 25 hindu squats
4 sets of 15 one legged squats
5 sets of standingcalf raises
5 sets of seated calf raises

Wednesday
30-45 minutes of bike cardio (i would od 60 if thats not considered overtraining..)

Friday
Repeat Monday's schedule

Stretch out every day (i do that as it is now)

Opinions?

Are you not with a physical therapist? I would think following a major surgery like that it would be par for the course.

Post-op? You're a chick now?

Starting physical therapy tommorrow. I decided to stay away from the gym with the exception of my stretching and some basic leg calisthenics. Its hard but I gotta do what i gotta do.

BTW..when talking about surgery, post-op means Post Operative or After the Operation. Therefore, 5 weeks post-op means 5 weeks after the operation has taken place...i dunno where you got that I'm a chick from that

If anyone was gunna tell me to get back into the gym i figured it would be you guys here. Since even you all say that its best to stay away, I guess I should stop being thickheaded heh.

Pre-Op = person taking hormones and doing other things in preparation for a sex change.

Post-op = Guy is now a chick with boobs and his wang cut off.

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I think you've been watching too much Nip/Tuck.

Too much empornium. Or watching too much Dave Attell's "Insomniac"

I thought I was being clever. Guess not.