Broken Leg Injury.. Routine?

bones33 · 11-13-2006, 07:00 PM

I broke my femur in half a month ago... I've just gotten back to the gym last week, here is my routine i use now(my stamina went down a bit, as i had to just sit in a bed or chair for a while)

Monday(Lower weight): Bench 3x10
Pulldowns 3x10
Pullups: 2x10
Flys 2x10
Curls(low weight high rep) 1x30
Pulldowns tricep: 2x10
Lateral raise: 3x10

Thursday(higher weight): Bench: 3x5-6
Pulldowns 3x5-6
Pullups
Incline dumbell 2x6
pulldowns 2x10
Lateral riase: 3x6

Hows it look, i weigh 148lbs as of now, and was training for boxing prior to the accident, im trying to build my strength back up also(my max bench was 185, now i struggle for like 160)

Any help is appreciated( NOTE: I CAN NOT DO LOWER BODY YET)

**CowPimp** · 11-13-2006, 08:37 PM

I would get some kind of rowing variations in there. I guess bent rows would be out. Try 1-arm dumbbell rows, seated rows, and maybe prone incline dumbbell rows and see if one pr more of those is okay on your leg. I would think so if benching is fine.

I think going that heavy on lateral raises (6 reps) is a little silly.

bones33 · 11-14-2006, 03:09 PM

Alright, thanks for the advice w/ my lateral raises.. the thing w/ variation is limited as i cant put much weight on the leg

so bent rows are difficult, however i appreciate the advice, other than the variation needs, is the routine ok?

Quick question: ever notice crutchs build your forearms like CRAZZZY? lol

**CowPimp** · 11-14-2006, 09:52 PM

I say drop the pulldowns from a couple of places and do one of the rowing variations I mentioned instead. Then, drop the intensity on those lateral raises and you're not doing too bad.

bones33 · 11-15-2006, 01:09 PM

k, cool thanks man... i used to do a rowing machine and loved it, but with my leg its hard to brace myself.. ill see wut i can do though.

**CowPimp** · 11-15-2006, 03:39 PM

Quote:

Originally Posted by bones33

k, cool thanks man... i used to do a rowing machine and loved it, but with my leg its hard to brace myself.. ill see wut i can do though.

Yeah, I gotcha. Play around a little bit and see if you can figure something out. If not, just do the best you can.

11-13-2006, 07:00 PM	#1
bones33 Registered User Join Date: Jan 2006 Posts: 173	Broken Leg Injury.. Routine? I broke my femur in half a month ago... I've just gotten back to the gym last week, here is my routine i use now(my stamina went down a bit, as i had to just sit in a bed or chair for a while) Monday(Lower weight): Bench 3x10 Pulldowns 3x10 Pullups: 2x10 Flys 2x10 Curls(low weight high rep) 1x30 Pulldowns tricep: 2x10 Lateral raise: 3x10 Thursday(higher weight): Bench: 3x5-6 Pulldowns 3x5-6 Pullups Incline dumbell 2x6 pulldowns 2x10 Lateral riase: 3x6 Hows it look, i weigh 148lbs as of now, and was training for boxing prior to the accident, im trying to build my strength back up also(my max bench was 185, now i struggle for like 160) Any help is appreciated( NOTE: I CAN NOT DO LOWER BODY YET)

11-13-2006, 08:37 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I would get some kind of rowing variations in there. I guess bent rows would be out. Try 1-arm dumbbell rows, seated rows, and maybe prone incline dumbbell rows and see if one pr more of those is okay on your leg. I would think so if benching is fine. I think going that heavy on lateral raises (6 reps) is a little silly. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

11-14-2006, 09:52 PM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I say drop the pulldowns from a couple of places and do one of the rowing variations I mentioned instead. Then, drop the intensity on those lateral raises and you're not doing too bad. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

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11-14-2006, 03:09 PM	#3
bones33 Registered User Join Date: Jan 2006 Posts: 173	Alright, thanks for the advice w/ my lateral raises.. the thing w/ variation is limited as i cant put much weight on the leg so bent rows are difficult, however i appreciate the advice, other than the variation needs, is the routine ok? Quick question: ever notice crutchs build your forearms like CRAZZZY? lol

11-15-2006, 01:09 PM	#5
bones33 Registered User Join Date: Jan 2006 Posts: 173	k, cool thanks man... i used to do a rowing machine and loved it, but with my leg its hard to brace myself.. ill see wut i can do though.