A little background info:
23 y/o 145 +/- lbs
Played HS football and suffered a few life time injuries. I have a hole in my right knee cap that prevents me from doing leg press, squats, extensions, and curls with proper form. Example: I squat on the Smith rack with my feet further in front of my shoulders with my back perpendicular to the ground to help keep some of the strain off my knee.
Second injury: Dislocated left shoulder. For the most part, it doesn’t bother me too much. But occasionally, I can feel a pop in it during a Bench, Fly, or Military press and cable crossovers.
I have had reconstructive surgery on both that didn’t seem to make a difference even after the physical therapy.
Shortly after the injuries I dropped down to a disgustingly twig like 120 lbs a 5’11". Started drinking way more than I should have ever drank and made it up to about 190 lbs. In the past 6 months I’ve given up the brew and dropped back down to 140 - 150 lbs range.
I have realized I shouldn’t let these past injuries effect my present or future, but where should I get started. I would like to bulk up to around 180 and I realize it will take quite a bit of time, but what would you guys recommend changing to put less strain on my previous injuries until I can build some more mass to support them better.
With something like leg extensions, I can keep proper form but end up doing most the work with my left leg and don’t want to end up with a ham on one side and a chicken bone on the other.
Any suggestions would be greatly appreciated.