Physical Limitations - need routine opinions

[rbharris]

Hey all. I'm hoping I can get some educated opinions about how I should configure my weekly routine. Without going into a lot of detail about what's going on I'll just list what I can and can't do and what my goals are.

Goals:
I'm not very big but I'd like to keep what I have, in terms of size, and attempt to still put on a little more size and maintaining fitness. Right now strength training is not a priority because I'm unable to lift heavy. I understand that strength is a component of becoming massive but being massive isn't an option.

I can't do:
- Any chest presses or shoulder presses. Really bites but it's the reality I have to live with.
- upright rows
- can't go above 70% RM on most lifts.

What I can do:
50 - 70% 1RM working loads

Compound Movements
- Pull ups/Chins
- Deadlifts
- Squats
- Bent Over Rows
- incline push up (45 degree or more incline and I can't bend my elbow past 90 degress. To overcome this I use a wide grip and and point my elbows downward. Ulnar subluxation is the issue, btw.)
- I think I might be able to do one arm incline pushups, something I just figured out.

Isolation Movements - Supplimental Chest, Shoulder and Tricep Exercises
- Lateral/Bent-over/Front Shoulder Raises
- Cable Crossovers but with surgical tubing
- Tricep Press-Downs, lying Tricep Extensions with upper arm past 90 degrees to body, and Bench Dips (not standard upright body weight dips)

As far as other isolation movements I don't really have an issue with other than watching that my left arm doesn't bend past 90 degrees. That includes:
Toe raises, leg extensions, ham curls (seated, prone, standing), bicep curls, seated rows.

Monday, Wed and Fri are my WO days. I'd like to only work Legs on Wed as I mountain bike twice a week, Saturday usually being a difficult day.

Does anyone have any suggestions on how I should create a routine to get the best bang for the buck, so to speak, with such limitations? Obviously not being able to do chest presses is a huge disadvantage but I'm hoping it's not something that can't be overcome.

Thanks for any input!

[gobbla]

If you know what you *can* do....do that.

[Lost Dog]

You can't do any pressing, but are you sure it's okay to do pullups and chinups? There are a ton of things that you listed that will put your elbow past 90 degrees.

BTW, no one should do bench dips, IMO. They are a very bad exercise for your shoulders.

How long are you restricted from these things? Maybe an upper body layoff would be a better plan.

[rbharris]

For some reason pull ups and chins don't bother my elbow. However if I pull up with a neutral grip it will so when I do those I only go to 90. I've had to slightly modify a lot of what I do that place my elbow past 90 degree flexion to keep from aggrivating my nerve. As long as I'm aware of my range of motion it's a non-issue, however.

At this point I don't know if I'll ever be able to press again. At some point I might be able to do pushups but not right now.

[Dan Fanelli]

Im not sure what your physical limitations are, but I assume your working with a doctor of some sort?

If so, depending on the problem, i'd recomend avoiding anything that will make the problem worse, do what you can do, and work toward recovering if at all possible.

Think long term. Its much better to recover fully and be able to do full ROM safely, than to work partial ROM in the short term, and possibly never get better. But like I said, i dont know what your limitations are, so its hard to say.

Its hard to suggest a good routine for you without knowing your limitations, for a few reasons. Just because you can do chinups without any problems, doesn't mean you should be doing them. Also, without knowing your limitations, i'd be hasty to recomend deadlifts, although it would be one of the first movements id recomend if your clear to go.

I think the most important thing for you would be to work with a good PT or trainer, that can train you in an educated manor.

[WalkingDysfunction]

I agree with lost dog about having an upper body layoff. You might feel like crap for the moment not being able to train like you want to, but you'll feel worse if you exacerbate your condition. You should work with a good PT that is also familiar with the exercises that you want to do.

[rbharris]

Thanks for all of your input. If working around the issue doesn't help then I might have to take off for while. I have been told that I'll probably never be able to do heavy bench and overheads.