Help an injured comrade !!!

[supra888]

I was told by a doctor this morning that I will need a cortisone shot in my elbow to heal a tricep tendon injury and that It would be atleast 6-8 weeks before I can do any upper body training.

So…it looks like I’m going to be hitting my legs hard for a while.
I wont be able to rack a bar , so squatting is out and that just leaves me with

Leg press
Leg curls
Leg extensions
Calf raises.

You couldn’t really call this a program but its better that sitting around doing nothing.

Would it be worthwhile doing these 3 times a week..Monday-Wednesday- Friday ,
Or is that too much on those muscles ?

Is there anything else I could add to the list ???

 

[JDid23]

I was told by a doctor this morning that I will need a cortisone shot in my elbow to heal a tricep tendon injury and that It would be atleast 6-8 weeks before I can do any upper body training.

So…it looks like I’m going to be hitting my legs hard for a while.
I wont be able to rack a bar , so squatting is out and that just leaves me with

Leg press
Leg curls
Leg extensions
Calf raises.

You couldn’t really call this a program but its better that sitting around doing nothing.

Would it be worthwhile doing these 3 times a week..Monday-Wednesday- Friday ,
Or is that too much on those muscles ?

Is there anything else I could add to the list ???

First of all, i want to say excellent decision bro. Take this with a grain of salt, but maybe you could hit your quads on monday, hammies on wednesday, and calves on friday or something like that... but hard since you'll only be working them once a week. Something like:

Quads: Leg Press, Leg Extensions
Hammies: Pullthroughs (if you can do without pain), Leg Curls
Calves: Seated and Standing

also, any movement you can do without aggrevating your injury would be good- good luck

 

[supra888]

First of all, i want to say excellent decision bro. Take this with a grain of salt, but maybe you could hit your quads on monday, hammies on wednesday, and calves on friday or something like that... but hard since you'll only be working them once a week. Something like:

Quads: Leg Press, Leg Extensions
Hammies: Pullthroughs (if you can do without pain), Leg Curls
Calves: Seated and Standing

also, any movement you can do without aggrevating your injury would be good- good luck

Thanks bro... i had'nt considered just isolating a muscle group each day,but it might be the way to go .
I'll see if i can get anymore feedback before i make a decision !

 

[Tblock1]

Maybe try 1 leg presses too? You could get really creative lol!

 

[rrluthi]

You can still do abs and back too. Use the Gluteal Ham Raise thing, and do decline weighted situps of course. Blast that core.

 

[JDid23]

Thanks bro... i had'nt considered just isolating a muscle group each day,but it might be the way to go .
I'll see if i can get anymore feedback before i make a decision !

np. also what rrluthi said might be good too. If any pulling movements don't aggravate your injury, they might be beneficial as well.

 

[supra888]

You can still do abs and back too. Use the Gluteal Ham Raise thing, and do decline weighted situps of course. Blast that core.

Not sure how i could hit my back muscles with only one arm...but the weighted decline situps is a good idea ..thanks

 

[Tblock1]

What about 1 handed deadlifts, 1 handed dumbell and cable rows, etc. I would be careful though because it seems you could get a imbalance.

 

[smtimelevi]

i would do tons of lowbody work. lunges, one leg squats. cardio. could probably use the pec deck machine if you have the handles make contact with your bi's. there also a lateral raise machine i see at some gyms where you sit down and place your arms under the pads that make contact with your outer arm just below the delt. theres a pullover machine you might be able to do for back. dont count out all upper body work. just see what you can use at your gym. theres tons of lame dick machines for the fattys and those who are injured.

 

[cleandres]

feel ya bro i got a cortison shot in my shoulder a few weeks ago i been doing physical therapy for 3 weeks now and im finally coming back with light light weight, and what about deadlifts though? or does even that type of weight aggrevate it? my doc told me anything that doesnt hurt is ok for me to work my PT said the same, idk if its the same since its a tricep tendon