gym routine

Glaucus

Glaucus

Glaucus

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Joined
11 Mar 2004
Posts
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Hoping someone could help me make a basic gym routine. Been twice so far and just doing random stuff and probably missing muscle groups. Atm don't feel comfortable with free weights, especially with no one to check form or spot, so all on the machines. Atm just looking to gain overall fitness and strength whilst losing weight. Also totally destroyed my PCL in left knee, starting fitness is pretty much zero, as other than last 4 weeks with physio literally done pretty much nothing since injury in Feb.

All 5x5

Shoulder press 100lbs
Seated row 140lbs
Bicep curl 40lbs
Seated leg curl 110lbs
Leg extensions 140lbs could go higher but left knee starts to feel unstable.
Exercise bike 2x10mins

As well as that, got these daily exercises from physio to do.
3x4 min step ups
3 x 2 min sliding wall squats
3 x 2 min I think they're called controlled toe touches, standing on stairs on one leg and lowering your other foot down till leg is bent at 30 degrees.
3 x 20 side lying external rotation
3 x 20 double leg bridge
And trying to walk 5miles a day.

So any help appreciated, mainly the weights.
 
As a starter for nothing, start using free weights as machines will simply exacerbate any issues you already have.

Secondly you're doing a lot of quasi-strengthening/stability/core work which is nice but also misses the point on functional strength and stability.

Thirdly, Stronglifts.

Fourthly, Mobility Thread. :)
 
Sunbed said:
Monday: Head, shoulders
Tuesday: Knees and toes
Wednesday: Knees and toes

Repeat.
Click to expand...

This isn't GD, off you pop.

Read these threads
http://forums.overclockers.co.uk/showthread.php?t=17401146
http://forums.overclockers.co.uk/showthread.php?t=18268152
http://forums.overclockers.co.uk/showthread.php?t=18398834

Post any questions, as mrthingyx says machines are not the way forward considering your joint stability will already be compromised get on the free weights keep it light until you've got your form nailed and you'll find you get much stronger and you'll feel much more stable than sticking to machines which put you in a horribly unnatural movement pattern most of the time.
 
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mrthingyx said:
As a starter for nothing, start using free weights as machines will simply exacerbate any issues you already have.

Secondly you're doing a lot of quasi-strengthening/stability/core work which is nice but also misses the point on functional strength and stability.

Thirdly, Stronglifts.

Fourthly, Mobility Thread. :)
Click to expand...

Strong lifts as in these routines?

 
Definitely go stronglifts Glaucus. I found free weights a bit daunting at first but as long as you follow the routine properly (i.e. start on a very low weight (just the bar) and advance slowly) you will be fine.

You can also post videos of your form and questions on here and people will be extremely helpful.
 
Thanks seems the way forward and simple enough. Just have to get over the looking like an idiot at a gym with just the bar.
However that mobility thread is making no sense to me.
 
Don't worry about it initially as you don't want to bog yourself down with too much at once, just be mindful of the fact it's there if you find yourself having issues.
 
Glaucus said:
Thanks seems the way forward and simple enough. Just have to get over the looking like an idiot at a gym with just the bar.
However that mobility thread is making no sense to me.
Click to expand...

Nobody will judge you for doing stuff with just the bar - everyone doing proper routines started there at some point :)

I found the mobility thread a bit hard going too. I think it's more useful when you've got some specific questions about mobility rather as it's a bit information overload at first.

edit: Beaten by tom_e
 
Thanks, will see how it goes. Was going to go to day, but woke up ill and been in bed all day.

One other thing is wobble boards I've never had good balance and at physio use this green rubber(not the inflatable ones) wobble board, (doesn't matter how you stand on it, its all over the place) one legged on the bad knee and that exercise has helped massively but I can't find it on Google and there's no name on the one at physio. Nearly all online are the boards with a half ball at the bottom. Any idea what one I'm talking about as want to carry that on. Only got 3 physio sessions left, although still not sure what happens after that. Although they have said I will always have to do these exercises. As it's compensating the broken ligament rather than repairing.
 
Glaucus said:
Thanks, will see how it goes. Was going to go to day, but woke up ill and been in bed all day.

One other thing is wobble boards I've never had good balance and at physio use this green rubber(not the inflatable ones) wobble board, (doesn't matter how you stand on it, its all over the place) one legged on the bad knee and that exercise has helped massively but I can't find it on Google and there's no name on the one at physio. Nearly all online are the boards with a half ball at the bottom. Any idea what one I'm talking about as want to carry that on. Only got 3 physio sessions left, although still not sure what happens after that. Although they have said I will always have to do these exercises. As it's compensating the broken ligament rather than repairing.
Click to expand...

http://www.physioroom.com/catalog/Wobble_Boards/3183.html
http://www.physioroom.com/catalog/Wobble_Cushions/3184.html
Any of those?
 
*sigh* I do love NHS physios...

Squatting is probably some of the best rehab you can do for your PCL. As a closed chain exercise (feet are fixed) it helps with yoir joint proprioception, too, meaning you get a better sense of what your joints are doing and where they are.

This also means you need much better hip mobility to make sure you are not putting any undue stress where none is necessary.

When you squat, do not be tempted to go plummetting ass to grass as this phase of movement is where the PCL gets stressed the most. So stop at just below parallel (best) or parallel to ensure you manage these stresses whilst you aren't as strong or stable as you should be. :)
 
Well done the first 5x5stronglift routine. I obviously don't squat in every day life, legs are killing after that, however the other two were just stupidly light. But only one way to go and that up.

Not sure it was a great idea, doing it on way home from work, as I'm now awake. Where before I went I could barely keep eyes open.
 
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