Help w/ new workout, (w/ injury)

[Romnas]

I'm so upset!! I heeded all the advice I received about my old regimen and started a new wo program, which I have been using for about 3 weeks. Felt absolutly exellent, and then...last weekend my husband and I were out on the lake and I sprained my ankle, again. I thought I'd torn all there was to tear with all the other tens of times I sprained it, but I was wrong because it swelled up like a big apple. I haven't worked out in 5 days and feel like crap about it. I did go to the gym yesterday, but even my chest workout was week. I want to make sure that come monday I am back on track, but don't want to push myself execively. I guess I'm just down.

Please advise if you guys think this is good or needs work (considering I won't be able to do my squat so heavily--which is my favorite)
ALSO, please help me incorporate ABS somewhere, I just don't know where to stick them, and how many times a week, and if how much actual work I need.

Mon--Legs (AHH, how am I gonna do all these??)
squats 2x15 warmup, 12,10,8
sld 1x15 warmup 15,12,10
lunges 3x15
calves 4x20-25

Tue--Chest/Triceps
bench 2x15 warmup, 10-12,8,6
seated fly 3x15
incline chest press 3x12
Should I add more?????

closegrip pushdowns 4x15
kickbacks 3x10-15
extentions 3x12
dips 3x10

cardio--45 min in the morning

Wed--Back/Biceps
lat pulls 3x12
seated rows 15,12,10,8
bent over rows 15,15,12,10
back extentions 4x 15-20 w/10lb
(MORe??)

barbell curls 15,12,10,8
incline curls 3x10-12
concetration curls 2x20

Thu--Shoulders
seated press 15,15,12,10
side raises 3x15
front raises 3x15
(What else can I do??????)

cardio 45 min

Fri--Legs(light wo)
leg press 2x15 warmup, 15,12,10
extentions 3x15
curls 3x15
calves 4x20-25

Sun--Cardio 45 min

If anything sucks, just let me know I will adjust it. THANK YOU!!!!
P.S. Is 2000 calories low enough to cut while keeeping muscle?? I was eating about 2500, now I wanna cut the fat out. I'm 5'9 and 136 right now.

[Romnas]

anyone???

[Firepower]

add some more compound exercises in there. For example, conventional deadlifts (on back day). also, do all multi-joint movements before single-joint movements.

Mon--Legs (AHH, how am I gonna do all these??)
squats 2x15 warmup, 12,10,8
lunges 3x15
sld 1x15 warmup 15,12,10
seated calf raises 4x20-25

Tue--Chest/Triceps
bench 2x15 warmup, 10-12,8,6
incline chest press 3x12
seated fly 3x15

dips 3x10
reverse closegrip pushdowns 4x15
kickbacks 3x10-15
extentions 3x12


cardio--45 min in the morning

Wed--Back/Biceps
deadlifts
bent over rows 15,15,12,10
wide lat pulls 3x12
seated rows 15,12,10,8


barbell curls 15,12,10,8
incline curls 3x10-12
concetration curls 2x20

Thu--Shoulders
seated press 15,15,12,10
side raises 3x15
front raises 3x15
back raises 3x15 <= this will work your posterior deltoids

cardio 45 min

Fri--Legs(light wo)
leg press 2x15 warmup, 15,12,10
extentions 3x15
curls 3x15
calves 4x20-25

you can do abs at the end of your routine on Tues & thurs.

[Romnas]

Thank you for your comment Firepower, I appreciate it.

[Firepower]

you're welcome. try not to put alot of pressure on your sprained ankle. if you have any more questions, let me know.

[Trom DeGrey]

Hi, I was in the same boat you're in a couple of months ago and I'm in yet another injury phase now. I played full contact (American) football this summer and separated my shoulder the last game of the season, so, currently, I can only work my legs and abs. But I sprained my ankle earlier in the season and think you need to give yourself a week or two away from the squats, lunges and press. Even in boots, squats hurt me and caused my ankle to swell more. The tried and true Rest, Ice, Compression and Elevate should be your first impulse with your ankle, in my opinion. Also, consider regular massage on the area to help reduce inflammation and scar tissue. I know you don't want any one body part to fall behind, but you might never get to your goals if one side is doing more of the work because the other side is injured. I would really encourage you to give yourself a break - at least from the squats and lunges. It's making me crazy that I can't do any arm, back or chest work for at least another four weeks because of my shoulder. So, I'm trying a new leg routine and taking before and after pictures to keep myself motivated and keep my mind off the fact that my entire upper body is falling behind. As much as we might hate it, sometimes rest is the best thing we can do for ourselves. Good luck!