Advice needed for upper body regime (ankle injury)

aligator_am

Hi Folks,

Am hoping some of you can point me in the right direction here, have finally got the nod from the doctors to go back to the gym, broke the ankle a couple of years ago and have had ongoing issues with it since.

Long and the short of it is that I'm allowed back to the gym but can't really do any major leg based work, and can pretty much only do upper body stuff using machines I can sit in / on.

Have piled on the weight during the past couple of years and would say I'll need to shift about 4 stone or so, am wondering if any of you could lend your expertise in suggesting essentially a beginner's guide to upper body workout?

Picked up 2 tubs of whey protein the other day in Holland & Barret (2nd one free woohoo) and got some casein today, no point in me using this stuff until I'm getting stuck in to the work

All advice / guidance is much appreciated.

Thanks
Al

dor843088

aligator_am wrote: »

Hi Folks,

Am hoping some of you can point me in the right direction here, have finally got the nod from the doctors to go back to the gym, broke the ankle a couple of years ago and have had ongoing issues with it since.

Long and the short of it is that I'm allowed back to the gym but can't really do any major leg based work, and can pretty much only do upper body stuff using machines I can sit in / on.

Have piled on the weight during the past couple of years and would say I'll need to shift about 4 stone or so, am wondering if any of you could lend your expertise in suggesting essentially a beginner's guide to upper body workout?

Picked up 2 tubs of whey protein the other day in Holland & Barret (2nd one free woohoo) and got some casein today, no point in me using this stuff until I'm getting stuck in to the work

All advice / guidance is much appreciated.

Thanks
Al

Bench press
Tbar row if you have it otherwise some variation of a seated row
Seated dumbell shoulder press
Lat pull down
Seated lateral raises
Bicep movement of your choice
Tricep movement of your choice

Dont neglect lower body do leg extensions and leg curls if you can or maybe some light variation of the deadlift straightleg maybe? Even some light lower body high rep work will benefit you greatly if youv been sedentary for a long period.

aligator_am

dor843088 wrote: »

Bench press
Tbar row if you have it otherwise some variation of a seated row
Seated dumbell shoulder press
Lat pull down
Seated lateral raises
Bicep movement of your choice
Tricep movement of your choice

Dont neglect lower body do leg extensions and leg curls if you can or maybe some light variation of the deadlift straightleg maybe? Even some light lower body high rep work will benefit you greatly if youv been sedentary for a long period.

Thanks for the guidance, it's very much appreciated, it's been an age since I've been at the gym, the lads / girls staffing the gym are bang on but are up the walls busy, will be good to arrive with a plan of attack.

Will let you know how I get on, and sure if I start powering through this lard then you'll be on the xmas card list

Corknin9

I would switch t- bar row for bent over barbell row and switch dumbell shoulder press for standing military press.

Stick to one rep range and make sure to progressively overload, i.e add weight to the bar each session

jugger0

https://www.youtube.com/watch?v=qGLJRjJ-vcY

dor843088

Corknin9 wrote: »

I would switch t- bar row for bent over barbell row and switch dumbell shoulder press for standing military press.

Stick to one rep range and make sure to progressively overload, i.e add weight to the bar each session

The guy has a duff ankle and requested seated movements otherwise I would have recommended barbell row but not military press I dont see the benefit in military press over seated as seated press will eliminate assistance from the lower body completely anyway . Military press is done with feet together why do you recommend this?

aligator_am

jugger0 wrote: »

https://www.youtube.com/watch?v=qGLJRjJ-vcY

Not too sure why you posted that vid, the fella in that seemed to be, how do I word this... special.

Anyway, hopefully that was a blip on your part, am looking forward to you supplying info on getting back in to shape

Thanks in advance
Al

ThunbergsAreGo

In the same boat, injured by knee and looking for a programme to dountil Christmas to let it rest.

Was doing 5x5 but the Deadlifts irritated my knee afterwards and squats were a no go.

Any advice welcome was looking at something like this as a starting point
http://www.bodybuilding.com/fun/gluhareff16.htm