A lower body/core only routine?

ThomasH · 02-13-2009, 06:44 PM

On Wednesday I get the stitches out of me elbow and can start working out again. The only problom is I can do NO upper body work for 4 weeks. Could I do a routine that looks like this?

Monday
squat 3x5
G/H raise 3x10
lunges 3x10
Calf raises 3x15

Wednesday
Weighted ab work, 4 exercises of 3x15, cardio

Friday
Deadlift 3 x 5
Front squat 2 x 10
G/H raise 3x10
Calf raises 3x15

Saturday
Weighted ab work, 4 exercises of 3x15, cardio

Sunday
Cardio

My stats (prior to surgery)
B 175x3, S 230x10 D 225x5(needs work)

58ish, 160lbs, 13-14% BF
Chest 39", shoulders 46" legs 23"(not sure if measured right) Arms 12.5"(due to injury, can explain if you guys want) and 13.5" wrists 6.5"
I have abit above average recover and I'm in pretty decent shape.
Diet would looks something like:

300g protein
200g carbs
100g fat

Maintenance for me is somewhere between 2.8-3k calories and i'd be looking maintain or drop a few BF%

Thanks so much,
ThomasH

LiftingAddict · 02-13-2009, 07:21 PM

Deadlifting would be problematic if you had an elbow injury

Joe · 02-13-2009, 07:22 PM

That might work as long as you don't kill yourself on both days. Give it a try.

ThomasH · 02-13-2009, 08:21 PM

Quote:

Originally Posted by LiftingAddict

Deadlifting would be problematic if you had an elbow injury

I was fine with the injury- its a triceps not biceps injury. Ill start out light just to be sure though.

Thanks LA and Skar for the input

ThomasH · 02-16-2009, 12:57 AM

Couldn't stand sitting around anymore and started the routine.

Did some weighted ab work with a 15lb weight followed up with 20mins on the elliptical- took things nice and easy. Things went pretty well. Won't do either of the main days until Wednesday of course.

ThomasH · 02-20-2009, 05:49 PM

Thanks again guys.
Unfortunately I wont be able to do the routine as planned, my surgeon told me not to do anything except cardio for the next moth, even though my physio has told me I could start lifting again...

Just going to play it safe. Do not want to get injured before my big march break trip

.

apfroggy0408 · 02-21-2009, 01:34 AM

As most of the older dudes have said. A month out of your training is NOTHING and in the long run yes it's better to be safe than sorry.

02-13-2009, 06:44 PM	#1
ThomasH Senior Member Join Date: Jan 2009 Location: Tdot Posts: 517	A lower body/core only routine? On Wednesday I get the stitches out of me elbow and can start working out again. The only problom is I can do NO upper body work for 4 weeks. Could I do a routine that looks like this? Monday squat 3x5 G/H raise 3x10 lunges 3x10 Calf raises 3x15 Wednesday Weighted ab work, 4 exercises of 3x15, cardio Friday Deadlift 3 x 5 Front squat 2 x 10 G/H raise 3x10 Calf raises 3x15 Saturday Weighted ab work, 4 exercises of 3x15, cardio Sunday Cardio My stats (prior to surgery) B 175x3, S 230x10 D 225x5(needs work) 58ish, 160lbs, 13-14% BF Chest 39", shoulders 46" legs 23"(not sure if measured right) Arms 12.5"(due to injury, can explain if you guys want) and 13.5" wrists 6.5" I have abit above average recover and I'm in pretty decent shape. Diet would looks something like: 300g protein 200g carbs 100g fat Maintenance for me is somewhere between 2.8-3k calories and i'd be looking maintain or drop a few BF% Thanks so much, ThomasH Last edited by ThomasH; 02-13-2009 at 07:03 PM.

02-16-2009, 12:57 AM	#5
ThomasH Senior Member Join Date: Jan 2009 Location: Tdot Posts: 517	Couldn't stand sitting around anymore and started the routine. Did some weighted ab work with a 15lb weight followed up with 20mins on the elliptical- took things nice and easy. Things went pretty well. Won't do either of the main days until Wednesday of course. Last edited by ThomasH; 02-18-2009 at 03:07 PM.

02-21-2009, 01:34 AM	#7
apfroggy0408 Senior Member Join Date: Feb 2007 Posts: 385	As most of the older dudes have said. A month out of your training is NOTHING and in the long run yes it's better to be safe than sorry. __________________ My road to lean and mean. Age: 22 Current weight: 208 (Old PRs) Bench: 275 Squat: 405 Deadlift: 365

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

02-13-2009, 07:21 PM	#2
LiftingAddict Senior Member Join Date: Dec 2008 Posts: 755	Deadlifting would be problematic if you had an elbow injury

02-13-2009, 07:22 PM	#3
Joe Banned Join Date: Mar 2005 Location: Philadelphia, PA Posts: 8,759	That might work as long as you don't kill yourself on both days. Give it a try.

02-20-2009, 05:49 PM	#6
ThomasH Senior Member Join Date: Jan 2009 Location: Tdot Posts: 517	Thanks again guys. Unfortunately I wont be able to do the routine as planned, my surgeon told me not to do anything except cardio for the next moth, even though my physio has told me I could start lifting again... Just going to play it safe. Do not want to get injured before my big march break trip .

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)