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  1. #1
    Registered User wheredabud714's Avatar
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    Critique this workout *bad knee*

    Monday- Chest/abs /Cardio at 6am/ Cardio after Lifting at night

    Barbell bench
    Incline
    Dumbell Pullover
    Dumbell Flys

    Tues- Back/abs /Cardio at 6am/ Cardio after Lifting at night

    Lat Puilldown
    Pullups
    Shouldershrugs
    Uprightrows

    WED- OFF

    Thurs- Shoulders/abs /Cardio at 6am/ Cardio after Lifting at night

    Sitting Barbell press
    Dumbell side raises
    Dumbeel front raises
    Dumbell bent over rear raises

    Fri-Bis/tris/forearms/abs /Cardio at 6am/ Cardio after Lifting at night

    Dumbell Curl
    Standing Ez bar curl
    Preacher Curls
    Barbell Curls

    Tricep Pushdown
    Tricep Extensions
    Dips
    Seated Dumbell tricep press

    SAT- OFF

    Sunday Repeat
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  2. #2
    Banned Heisman's Avatar
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    So any and all leg training is out of the question?

    I wouldn't train abs 4 times in 5 days.
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  3. #3
    Phoenix Nainoa's Avatar
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    What happened to you knee?
    What's keeping you from being 100%?
    What are your limitations?
    And what has your Doc cleared you to do?

    I see you can do cardio, so it can obviously handle some stress... If that's the case, you should be able to handle re-strengthening it slowly, and gradually over time.

    Speaking from experience on a knee injury, while yes you can't wail on it like it was a totally health pec etc... If you just let it sit there, weak unused, and afraid to re-injure it... then chances are 90% that you will indeed re-injure it.

    I had to endure the initial dislocation, 3 buckles, and the last dislocation to learn that...
    It's almost a year now... And sure I don't squat studly amounts, but my knee is as strong as it was at the time of the injury...

    But what does the doc say?
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  4. #4
    Registered User jino's Avatar
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    First of all, abs are just like any other muscle, so once a week should be enough. In fact, you can even argue that they don't need direct work since they get enough from core lifts like bent-over rows, squats, and deadlifts. If mass is your goal, these are the modifications you should make:

    For Monday: Drop the pullovers and flyes and add in leaning forward dips.

    For Tuesday: A back workout should consist of a vertical pulling movement and a horizontal pulling movement. So add in some bb or db rows. Drop upright rows, they're bad for your shoulders.

    For Thursday: Drop front raises.

    For Friday: You have too much exercises for arms. They get enough abuse from chest and back work so 6 total sets for both bis and tris should be enough for most people. For triceps, choose from close-grip bench, dips (not leaning forward), and extensions (free weights). For bis, choose from standing bb or db curls, incline db curls, and hammer curls.

    Instead of repeating the workout on Sunday, I'd wait until Monday instead.
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  5. #5
    Registered User wheredabud714's Avatar
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    the knee injury was due to alot of deadlifting, powercleaning, snatching, squating really heavy at a young age....basically when i played football our coaches were really about winning so they decided to push us to our limits, now i guess they know better because we ended up with some many injuris but basically i got a permanent case of tendantities? or however it spelled...my doctor said most people have it for a few months but ive basically have it since my freshman year of football. They said physical therapy might help but they are doubting it because the ligament thats messed up is sort of hard to work and strengthen on top of it theres a method that they might inject blood into my knee and hope it heals...dont really know what that crap is all about and last is surgery which no way in hell i will have because the odds of that fixing it are slim also...and also this ligament could burst after surgery, its more of a risk to mess up my knee really bad then to fix it...as far as light squats ive i actually started with light leg presses one day and it simply started hurting like hell, and i couldnt put press on my leg for a good month till it went away
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  6. #6
    Phoenix Nainoa's Avatar
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    Yeah Bro, you gotta get some PT...

    In all honesty, there are some doctors out there, there should have gotten the part for the Alfac commercials.

    Back in January 2001 I was playing in this football recruitment league... It's was sort of like a farm system for the local semi-pro team. My team makes it to the playoffs, I lead the league in sacks and safetys, and I got invited to a try out after the season.

    So we come to the first playoff game, and I'm facing off against a puny little ****... Like 5'8" 160... He had no business playing offensive line! In regulation I totally embarass the kid, and set a new record for more sacks in a single game.

    Game goes to OT... Their first drive, I come around the corner, blowing past this kid who's now very pissed at me... Flush the quarterback... I'm chasing him, The opposite side tackle picks me up... All of a sudden I hear this guy yelling... I catch out of the corner of my eye that it's the little guy...

    He ran, dead sprint at me, put his shoulder down, and put it straight into the back of my knee, while I was engaged.

    Completely dislocated my knee cap, and buckled my knee. I screamed like a friggin' girl scout meeting Charles Manson. My heel was locked tight to my butt cheek, as the two ends of the joint were no longer touching each other.

    Long story short... The linebackers after the game met up with the punk, and cleaned his clock for me.

    I went to the doc... By then the knee has released from the lock, and reloacted, purely on luck.

    Captain Quackola gave me a basic knee test, and told me that it was just an extreme sprain of all my tendons and ligaments... He gave me a cheap knee brace, and one of those crutch cane things... Told me to take Ibuprophen for the swelling, and I'd be fine.

    When I told him I was shocked that I didn't require more treatment and or diagnosis, he told me, that it was clear that I was lucky. Due to my height, I've got very long ligaments, thus a higher threshold for them to handle a stretch like that.

    It took damn near 3 months for that knee to get back to "Feeling" 90%.

    A couple of months later, I was shingling my roof... And suddenly my knee just buckled... Same as a dislocation, except the knee cap doesn't move. Again scream etc... Call doc... I get the same damn quackm who told me... "It's just that your body remembers the injury, so it's more susceptible to it flareing up."

    Nothing better than a Phone Diagnosis!

    I buckled the knee two more times over the next two years, and simply endured it.

    Then my company switched medical carriers, and I got a new HMO.

    Playing touch football in a charity game last July... I was quarterbacking... I fumble like an idiot, big dude rolls over my leg... and Boom... Knee completely dislocates!

    This time I go to the new HMO... Right off the bat, Doc sends me for an MRI and referred me to a specialist... Turns out I was lucky enough to not need surgury... Just two micro tears of the MCL... But the bigger problem was incorrect muscle symetry...

    And as the Doc told me... (And this is the important part) 99% of all knee injurys that don't require surgury, can be rehabbed back to 100% with proper physical therapy.

    So I went to PT... They did a test of my knee strength... Therapist told me that I had the knee strength of a 65 year old man. And that most people she sees with a knee like mine are about to be put into a nursing home!
    She also told me that if I would have had a simple 6 weeks of PT when the injury originally occured that it wouldn't have degenerated, and I would have been fine!

    3 months of physical therapy... And I got back to "Normal" then I was finally cleared just at the end of January to do Squats, but was told "Don't push it to hard for the first month or two."

    So beware the quacks out there Bro... And do whatever you've got to do... Second oppinions, specialists or whatever...

    Because it ain't worth it to live, with a hampered ass, wounded knee... Because it's only going to get worse, and someday you're going get old... Ya know what I'm sayin'.

    Good Luck Bro

    Nainoa
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  7. #7
    Registered User wheredabud714's Avatar
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    ya im feelin you sorry 2 hear that..i blame this injury basically on my coaches i came into football bein a scronny chubby kid but by the end of my first year was the strongest kid on the team...wanted to keep it that way the coaches made me lift extra hard...ex my coaches would stand on the leg press machine while they rack was filled with the weights n so on...just a bunch of crap i guess the goals i accomplished werent really worth it because now i cant even play the game. Squating 5s and repping 3s on your bench feel damn good but the fact is they can only take you so far you know...the injury wasnt worth it.
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  8. #8
    Phoenix Nainoa's Avatar
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    Bro, point is, that if it's tendonitis, there's a damn good chance, that the proper Specialist and/or Physical Therapy... You can heal tendonitis. Sure it'll take a while, PT and all that...

    But as long as you don't require surgury, you've got a good chance that this can be overcome.

    It may take a long time, but you really shouldn't have to live with an ailing knee for the next 50+ years.

    Unless there's something more going on, and perhaps a second MRI is in order.

    I'm urgeing you to take the steps to get it re-looked at now, because you will come to a point, like I did, where you'll say "I can't live like this!" But then the problem will have been stewing for a long time, and it'll take much longer to fix.

    I think part of the problem, is that knee injuries that require surgury, such as torn ligaments, or cartiledge, get a lot of attention, from doctors; Especially because they're easy to spot most of the time.

    But the non-surgical knee injuries just kind of get ignored, and shooed away like a red-headed step-child. Even though they need to be taken seriously too.

    And then when you get shooed away, you think... "Well it'll heal on it's own, or there's nothing I can do."

    Do yourself a favor bro, and go get an "Advanced" second oppinion Bro... It's your right as someone who's injured, and wants to live a full life!

    Nainoa
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  9. #9
    Registered User Nick666's Avatar
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    I have a knee problem too. I do the strict minimum not to stress them too much, which is one set of breathing squat every 7-9 days, that gives me a good bang for the buck if you will, and for cardio I use the rowing machine.

    I also take glucosamine.

    My knees are ok from doing that.
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  10. #10
    Registered User warped's Avatar
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    I blew mine out a long time ago, 10 years maybe. Completely tore the ACL and tore a bunch of cartilage. I was stupid and never got it check until 2 years ago. Went in for surgery and they clean it up inside and that was when they comfirmed the ACL was gone. My advise, get it looked at by a sports or orthopedic Dr. This is something you might regret later down the road if you don't.
    Be accountable
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  11. #11
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    man everybody has bad knees! damn! mine makes an extremely gross popping noise when i bend it, the doctor and i felt it and moved it and i have a tendon that slips over the bone when i fully bend it. its really gross. it sounds like someone cracking a giant (my leg sized) knuckle. the doc blew it off and said go easy on it for a week. screw that. im going to another doctor. this thread has helped me make the decision i should have months ago. i swear i need to be in multiple pieces for my doctor to do anyting.
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  12. #12
    Phoenix Nainoa's Avatar
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    Yeah Bro...

    I had a similar thing with my knee, I believe after the second, or was it the third buckle... You let that go long enough, it'll suck the nuts right off a donkey!

    If your knee is like mine, you have a muscle symetry issue... More likely that your hamstring is too tight, along with the muscles in the back of your leg. And the back of your leg is pulling so tight, that it's putting improper looseness into other areas of your knee/leg...

    PT, while it took 3 months of it, completely cured me of that "Tendon Slipping Issue."

    Granted it could also be a bunch of other things... So go to another doc for sure... Specialist if you can get the referral... But as much as I hate them, the only way to find out 100% for sure whatsup with a knee, is to have an MRI.

    Otherwise it's like the equivalent of rubbing your head, and telling you what's wrong with your brain.
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