Quote:
Originally Posted by Draco771
I'm having difficulties getting back on track with my normal physical training schedule, due to a shoulder injury I suffered a couple weeks ago, which is now finally getting back on track.
My stomach has gotten fatter, and my arm size has decreased...
I was wondering what kind of workout routine could I do to get back into my normal workout routine. My normal workout routine prior to my shoulder injury was:
(for total reps done)
150 push-ups (5 sets of 20, and two sets of 25)
200 crunches w/ legs 90 degrees on the ground (no stopping, one full set)
100 sit-ups (press for under 3 minutes)
50 squats X 3 (1 set Squats w/hands between legs, touching ground behind heels when reach the bottom, 1 set w/ hands facing forward, and 1 set with arms facing straight behind back)
1-2 mile run pressing for 8 Min pace.
And 60 additonal push-ups (20 w/ arms wide, 20 w/hands close, and 20 w/ legs on table)
and 40 shoulder dashes (two sets of 20).
What could I do to get back on track with this? My shoulder screwed me bad, right now, I'm lucky to do 17 push-ups w/out my shoulder going AWOL.
Running I can get back on track with (hopefully)... But it's the other things...
Any advice/help anyone is willing to give me would be great.
I don't have access to any weights, nor money to purchase a fancy book, so anything that would be all bodyweight would be great.
Thank you for reading this, and any help you're willing to give.
I've looked at all the other threads, and they are all book advertisements... (no disrespect etc. intended by that statement, just they normally mention some book to go and buy...)
Thank you.
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FWIW, I would recommend listening to your doctor and letting your shoulder recover then work on getting it back into shape, you have plenty of time - especially considering you are still a Jr in HS.
Define a couple of weeks ago please - as your growing stomach and shrinking arm muscles is rather confusing. Push away from the table.
Walk whenever you can, and if you can't do push ups with two arms - do them with one. Gradually build back into it, using the soup cans, rubber bands, surgi tube, whatever.
Take the NSAIDs (e.g. Motrin, it's not for the pain) as prescribed, and do the range of motion exercises.
Do not push yourself too early - i.e., do not try and go running too early. The motion on your shoulder will hurt...trust me.
Basically, try and stabilize that shoulder as much as possible.
AND LISTEN TO YOUR DOC
And WRT $$$ for books or weights - none needed, none used - all body weight for the most part
Just my humble $0.02 (as I am not a doctor, nor do I profess to be one - and I did not stay at a Holiday Inn Express last night either)
V/R,
A guy who dislocated his shoulder during the jump into Darby Phase and returned 5-months later to go through Ranger School and finished the SFDOQC
And if I might comment on another thread - 3 miles with a weighted backpack ...try again