Hey guys, I have recently finished with rehabbing my knee after having surgery. I've got a few problems though:
1. I've gained 20+ pounds of flab, lost quite a bit of muscle
2. The surgeon has prohibited doing squats, lunges, deadlifts, power/hang cleans, and i can not do sprints.
3. Due to not being able to properly train legs anymore I am kind of stumped and have been having trouble setting up a training regimen
Unlike other knee issues, I have a rare problem known as OCD of the knee (http://www.physioroom.com/injuries/knee/ocd_full.php).
Can somebody please help outline a training regimen for me? Right now my goal is to lose some of this fat as soon as possible, but try to gain some strength (i know, i know, i need to choose on or the other). I have been biking quite a bit outside (at least an hour a day, at a very fast paced, uphill a lot too) and have worked on fixing my diet. I have been eating tons of veggies and much more protein, plus i am taking atleast 9-12 grams of fish oil a day. Tomorrow I will begin to log my meals. I know that the number one way to lose weight is fixing my diet, but right now I need to up my strength.
Here is my current plan. PLEASE criticize as much as possible. I need to learn!!
Day 1: Back (includes heavy bent over rows, dumb bell rows, lat pull downs, single arm shrugs, face-pulls). At the end of my workout I bike for at least 30 minutes at a fast pace/high resistance. This is where I am having trouble because i use to deadlift/power clean in my back exercises. Not being able to do that has made it difficult for me to have a good back workout.
Day 2: Legs. I can only use machines and have to use light weight/high rep. I use the leg press machine (seated and lying down) leg extensions, leg curls, and i use the hip adductor/abductor machine as well. (again, not being able to squat and lunge has made it difficult for me)
Day 3: Shoulders/bis (dumbbell military press, push press, heavy curls, isolated curls, chin ups, shoulder raises). End workout with biking/or rowing
Day 4: Cardio. I bike/row
Day 5: Chest/tris: decline dumbbell bench, incline db bench, flies, assisted dips, diamond push ups, press downs, skull crushers
Day 6: rest/light cardio
Repeat. Currently I alternate with rep ranges. I am using for my main lifts (presses,rows) anywhere from 5-8 reps for at least 4 sets and for the isolated presses I use 8-12 reps for 3-4 sets. I try to bike for at least an hour a day 4-5 times a week.
Please criticize as much as possible because I know that i need help with this. Thanks!!!