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CLEEPER 09-16-2011 09:43 PM

I need an upper body only work out
I have been doing a 3 day full body routine that Steve and Glwannabe created. the real results pushpull press routine that gl is doing also.

I broke my ankle at work Tuesday and it seems that I tore ligaments also so surgery is a must. Untill wednesday I have to stay in bed with my foot elevated above heart level . It will be a couple weeks before i get back to lifting but this is what i worked this past wednesday
4x15x95( felt light and will use more weight but have to make sure not to use leg drive at all)
seated bent over dumbbell rows /single arm bench press as a super set
4x15x35 on each arm for each exercise.

seated lower cable rows with underhand grip.
4x12x125. these really hit the lats and biceps nice.

chin ups.
2x5 bw.

After the cable rows, i did not have much left for chins.

I plan to do Dips since I can come down on one foot to start and stop then grab my crutch's.

I did the extra set since i used so light of weight on every thing, when i get started i plan to just do 3 sets of 8-12 reps using the same rep scheme as Reeves classic. so the routine will look like this if this is what i actually use.
bhtnp 3x8-12
dumbell row 3x8-12
bench press 3x8-12( these will be with no leg drive at all.) may have to use dumbbells

chin ups / cable rows( thinking 2 sets of amap chins then 2 sets of 10 with lower cable row with under hand grip )

Dips 5x10 bw. The dips may just come before chins .

I plan to do this routine either mon, wed and friday or help me make up a 4 day split as I have extra time to kill.

Maybe this is a good time to do
monday back
tuesday chest
wed off
thursday shoulders
friday back then rotate to

monday chest
tuesday shoulders
wed off
thursday back
friday chest.

what are you all's thoughts?

CLEEPER 09-16-2011 09:47 PM

after reading that myself , I like the three day routine either all done each day or
monday chest
wed back]
friday shoulders.

hitting the above routine each day may be my best option .

BigJosh 09-17-2011 01:19 AM

Sorry to here the bad news. Good to see you still training.
A body part split may work for you.
Something like

You could just go the fullbody route and do something like an H/L/M routine but without any leg work.

Just a couple of ideas of what I think I might do in your situation.
Good luck with your training. Hope everything works out and the ankle heals in a timely manner.

Carl1174 09-17-2011 06:56 AM

You could just try to work movements mate and have a bit of fun trying new exercises.


Horizontal Push - Bench, Flys, Dips etc etc
Horizontal Pull - Rows, Reverse flys, seated/kneeling cleans
Vertical Push - OHP
Vertical Pull - Pulls ups, cin ups, lat pulldowns (if you have the equipment)

That kind of thing


Off Road 09-17-2011 09:14 AM

I would include:

Push - Dips, Bench, Seated Shoulder Press, Triceps
Pulls - Chin-ups, Rows, Seated Db Cleans, Curls

Also include things for the low-back and abdominals, like; Pull-throughs, Back Raises, Seated GMs, Sit-ups, Sidebends, etc.

CLEEPER 09-17-2011 12:45 PM

I have a good idea of what I want to do. I'm leaning toward a push pull split.

Push Monday heavy
Pull tuesday heavy
Wed off
Push light Thursday
Pull Friday light

Heavy days in the 3-5 rep range
Light in the 10-15 range.

Push day will be
Scull crushers or cable rope push down.

Pull day will be dumbbell row
Lower cable row seated on floor since I can't stand and do bent over rows
Chin ups and wide grip pull ups.
Maybe incline bench dumbbell rows and curls
And bent over reverse flys.
Somehow seated dumbbell shrugs.

I won't do them all but maybe set up some for heavy day and others on light day.

Aurik 09-17-2011 01:42 PM

I feel your pain -- literally. When I was 19 I suffered a compound fracture dislocation of my ankle, and it took about 12 weeks before I was allowed to walk on it again. Pick a routine you can have some fun with, and make sure you balance your pushes with your pulls.

Good luck on the recovery, Cleeper. May yours be speedier than mine was.

CLEEPER 09-17-2011 01:55 PM

It's going to be a slow recovery on the ankle. I just have to keep doing what I can and make the best of it.

Abaddon 09-17-2011 02:24 PM

It seems to me that there's no such thing as a good upper-only workout, and that's why MABers aren't saying "hey, use this one! It'll get you ripped!" or something similar. lol

There's no such thing as a recommendable upper-body only routine, but I really reckon you're advanced enough to be able to make a routine based on what you know you can and can't do, given your injury. When there's no template, you just have to be sensible.

CLEEPER 09-17-2011 03:32 PM

I have a good idea of what I need. I'll just try to keep it under 5 moves for 3 sets each. Should be short and sweet .

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