Regaining after injury.

[Dai Shinzo]

Well it's been about 2 years since I tore some cartilage in my shoulder. I basically stopped doing everything from sports to weight lifting. I went from 185 lbs. before injury to 150-160 lbs. currently =\. I started working out at 16 and was about 130-140 lbs. I put on the bulk about a year and a half into it and then just stayed at the weight I was at for wrestling. I'm 6'1" so I wasn't huge looking but about 100x better than the way I am now in my opinion. I've not kept up on the scene at all and have no idea what the latest "fads" and what not. I have been in preparation doing lots of calisthenics for the past month and some light lifting to try and bulster some edurance and shock my body a bit. I've been scouring the internet and magazines and nothing I've read seems to be of any help to me now that I need to start from scratch. My body type is ectomorph and I have a really hard time gaining so it's pretty discouraging to have to gain back to what I had instead of being the 200+ I wanted to be at this time. I was never really hard core but I loved working out and had lots of friends pushing me and worked at a health food place so I had everything at my disposal so it all came with relative ease over time. Well onto the present.

I just went out and stocked up on proteins, creatine and some aminos. Anything else you guys recommend?

I will be doing basically all free weights out of my home for the first few months and then probably hop back into the gym once I am comfortable. I will have a friend working out with me to spot and what not but he rarely lifts now a days and probably won't be a big motivator.

Any links or advice you could recommend for a schedule for the first few months both diet and work out wise? Should I concentrate on low rep / high intensity to start or work more on endurance to start? I will eat 4-5 times a day basically consisting of chicken, tuna and whatever else I toss in.

Also looking for anything on bi's and tri's. My back and chest and the rest of my upper body show very quick gains and I balloon up but I've never been able to make my arms grow with any consistency.

Legs aren't so much an issue at the moment even though I will regret it later when I do start working them out. ;p

Not looking for a miracle or some over night results. I don't mind working hard but I don't want to waste my time doing things that aren't going to help.

Thanks for taking a look I'll be checking back here or you can send email to daishinzo@hotmail.com

 

[Scotty the Body]

Glad to hear your making a comback, what kind of routine are you doing now?

If your just looking for some routines, have a look through the diary section, there's many there.

 

[LAM]

the sooner you start training legs the sooner you will see overall improvements in your physique...

 

[Robboe]

Is your shoulder back to full health now? Or are there certain restrictions on your shoulder motions?

 

[Mudge]

Leg training (like squats) have a synergistic effect on the rest of the body, as well as squats supposedly release the most GH of any excersize.

 

[Dai Shinzo]

My shoulder is fine now. I will work out legs of course. My upper body is disproportionate compared to my legs. I could use the weight up top more than down below at the moment. So I will be really thriving to tack on some size there first. Right now I am just doing 3x sets of 10-15 reps in really light weight to get loose. I will be starting soon hardcore next week after every is settled from my move into my house. Just wondering what your opinions are on the best way I should go about it. I will probably be taking in 3-4k calories a day. I would like some recommendations on a good routine for upper body though. I will look through the diaries and see if some grabs my eye.