I need a little advise - JP Fitness Forums

Colonel · 12-10-2005, 11:40 AM

I've never had much luck with any routines I've created and do much better with workouts someone else creates, but what I'm doing now seems to working while I try to rehab my nerve damaged right arm. Right now I'm repping out with pretty low weights as my grip (even with straps) won't let me hold heavier DBs.

Right now I'm working out Tu & F, with incline DB flies, cable triceps, legs, lat pulldowns (over hand and underhand), BO rows, etc and I'm in the gym over an hour even with supersetting what I'm doing but any routine with 15-20 reps is going to be long.

I'm thinking of going to a Tu, W, Friday split to make my workout a little shorter. I'm thinking back/bis on Tu; legs on W; chest/tris on Fri but I'm not sure where to put shoulders. Or even if there is a better split. I'd like to skip Monday if at all possible as the gym is small and Mondays are pretty crowded, plus too be honest I'm a little self-conscious about how little weight I'm able to work with right now. ( I know, I know, I'm working on that aspect of my self-image! LOL)

Any advise or thoughts I'd really appreciate.
Alan

nyguy · 12-10-2005, 11:56 AM

Colonel, have you tried the lifting hooks? Now, I don't know if lifting heavier weights is still recommendable, even when using those.

web page

Edited to say that I'm new to fitness and that I have no experience to advise you about it, it was just an idea somehow related to your thread.

jpete23 · 12-10-2005, 01:00 PM

Advice

Blackjack · 12-10-2005, 04:25 PM

I guess it kind of depends on your goals. There's plenty of workouts in the FAQ section of this forum. I personally would recommend a program written by Chad Waterbury, Alwyn Cosgrove, or Craig Ballantyne (I'm doing his workout now). Most can be found on line. But lay out what your goals are and we can be more specific.

Ted

emartin10 · 12-10-2005, 05:12 PM

Hey Colonel - glad to see you're back at it and kicking ass again. I would assume Bill would chime in to offer some advice at some point - but honestly, if you are just working your way back into the gym, I'd take it slow.

As for shoulders, if you are supersetting, you could stick them in your leg workout and probably be okay.

Also, in terms of the weights, have you thought about using elastic bands as well? They won't be overly heavy, but could offer a bit more resistance until you build up some strength in your arm.

Hopefully, someone can chime in with some more profound insight, but it's good to see you back at it!

E

Rangrs2000 · 12-10-2005, 06:48 PM

While your rehabbing your shoulder, you might want to consider Craig's TT Bodyweight workout. I'm considering this workout once I finish with Barely Legal (something different to finish the year, if I don't decide to start Berardi's Greatest Workout Ever). It sounds interesting and should help you with your shoulder/grip problems.

Otherwise consult your doctor or a personal trainer and see what they recommend for you.

Best of luck,

Brian

hypersonic · 12-13-2005, 04:37 AM

get some hand grips

Colonel · 12-21-2005, 03:57 PM

Thanx for the advice, guys. One of my guys at the gym also suggested lifting hooks but I think that would defeat the purpose of trying to improve my grip. I have been using a lifting strap for my right hand and that seems to help.

I think I really need to focus on what my goals really are more. At this point just the overall return to good health and not so focused on regaining my strength at this point. I did a 15 minute workout from MH and added some to it and that seemed to work pretty well, and last nite returned to high reps/lower weight. I think I may alternate between the 2 for the time being until I can start gaining some weight back.

Again, thanx for the help, you guys are great!
Alan