I thought I'd give a bit of background concerning the title of my thread. In 2005 I suffered a Grade III dislocation of my left acromoclavicular joint and had it surgically repaired. August 2006, while playing softball, I suffered a severe knee injury, torn anterior cruciate ligament and torn medial collateral ligament. The left side of my body has been taking a beating lately. Despite the heaps of physical therapy I've endured over the past two years, I have finally managed to make it back to the gym February 2007. I have over 24 years of solid weight training under my belt, but this past layoff has taken a toll on me emotionally as well as physically.
Fortunately, my wife has been extremely supportive and has encouraged me every step of the way. She just recently remarked at how quickly I have gained both strength and mass, since only february, this certainly lends creedence to the theory of "muscle memory."
Here's my routine thus far:
Deadlifts, 135x12, 185x10, 225x8, 275x8, 315x5
Weighted Chip-ups, 3x8 w/45 lb plate
Bent Over Rows, 135x10, 155x8, 175x6
Tuesday: Chest & Shoulders (I train them together due to the injury)
Flat Dumbbell Press, 45x12, 55x10, 65x10, 75x10
Incline Dumbbell Press, 50x12, 60x10, 70x8
Cable Flyes (less stress on the shoulder joint for me)
No more weighted dips for me, my shoulder won't allow it)
I don't know if I'll ever see 315 on the barbell either?
Squats, 135x12, 185x10, 225x8, 275x6 (ACL/MCL stability?)
Leg Press, up to 6 plates a side 4 x10
Hack Squat, 2 plates x12, 4 plates x8, 4 plates+2qtrs x 6
Standing Calf Raises 4 sets up to 350 lbs.
Skull Crushers, 75x15, 95x12, 115x10 supersetted with Bench Dips
Close Grip Smith Bench, 140x12, 160x10, 180x8, supersetted w/pressdowns
Barbell Curl, 115x8, 95x8, 95x8
Dumbbell Curl, 45'sx8, up or down in weight depends how I feel!
Hammer Curls 45's x8 x 3
I throw in cardio (Elliptical) when I'm in the mood, lately I have done very little, as I am more interested in bulking. I hope to be able to post some pictures in the near future and will update when I can. as you can see, I'm taking it easy with my chest shoulder area, as I have suffered other injuries to that area in the past and I guess I'm a bit apprehensive to stress the area and risk reinjury.