I’ve got a pretty big question for anyone and everyone willing to take time to respond. I would appreciate as little or as much input as you would like to give. Here goes…
First, a little history: I’m 20, almost 21 years old. I currently weigh 180 lbs with 5% body fat (using skin caliper method, averaged out over 5 different tests). I have not worked out since November of 2003, and will not be able to lift again until May of 2005. I lifted from the age of 17-20, making significant gains. I have no problem putting on muscle, nor losing weight. When I was lifting hard, I was right on track. Initially, I was 5’10", 140 lbs, 7% body fat. Within two years I had jumped up to 235 lbs, 12% body fat, same height (and that does not include the numerous diet-downs I did).
However, I just had shoulder surgery on my right shoulder, and will have the left shoulder done this Christmas of 2004. The reason I had to have the first (and then the second) surgery is because I played water polo and swam my whole life. The serious wear and tear on my shoulders was ridiculous. Currently I am in physical therapy for the right, recovering right on track.
Now, if you’re still with me, thanks! My first question is this: considering I cannot lift any upper body, WHAT THE F DO I DO IN THE MEAN TIME? Cardio? If I work my legs out, they’ll blow up. Abs? All suggestions are appreciated.
My second question: what would you recommend when coming back to bodybuilding? It seems like so long ago since I had not been in a regular routine of lifting, like when I first started at 17. (Yeah, I’m young, hence my name.) I have written some plans for coming back to the sport, but I just would like to here what you all have to say about it. I’m talking specifics. Sets x reps? How long should I keep it “easy”? Do not worry about the doctor approving me going back to lifting; I told him I would be even before I had the first surgery at the end of May, so he’s all for it.
*** MY (CURRENT) ULTIMATE GOAL IS 220 LBS, 5% BODY FAT. ***
If you guys could help me out, I’d appreciate it. I know that my “debut” back into lifting is a ways off, but, what can I say? I’m a planner! Thanks!