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in the 15 or so years that i've been lifting it seems, unavoidably, that life forces me to set my training on the back burner. In the recent past this has typically been due to injury. This last time, however, it was because I had voluntary surgery to relieve the effects of carpal tunnel syndrome.
For anyone thats never had it please believe me when I tell you CTS is no joke! Its painful as hell in the later stages. I wouldnt wish it on anyone.
Its been 9 weeks and while the doctors all said i'd be able to get back to normal in 6 weeks I think the true number will be closer to 12. At any rate, I've started training as best I can. Things like bench are a mess because the bar pushed down right smack dab on my scar!
I havent lifted a thing heavier than my winky in almost 6 months so I figure lets just start over from square one. To that end I've assembled the following workout. Tell me what you think. Its a little unorthodox but it allows me to cater to my injured paw so bare with me.
*all sets are to failure - which is defined as an inability to perform any additional reps without assistance or sacrificing form*
Monday:
Bench press (abs in between sets) -OR- Incline Bench Press x3
Incline dumbbells -OR- Flat bench dumbbells x4
Decline press (on seated chest press – raise seat higher, press downward) x3
Pushdowns x4
Narrow Grip x4
Upright rows x3
Lateral raises x3
Single arm cable rears x3
Shrugs x4
Tuesday: OFF
Wednesday: OFF
Thursday:
Stiff-legged Deads x3
Leg curls x4
Leg Extensions x3
Squats x3
Calves x4
Friday:
Abs
Pull-ups x4
Bent-over rows x3
Seated high row x3
Reverse curls x3
Preacher curls x4
Alternating Dumbbell curls x3
Satruday: OFF
Sunday: OFF
For anyone thats never had it please believe me when I tell you CTS is no joke! Its painful as hell in the later stages. I wouldnt wish it on anyone.
Its been 9 weeks and while the doctors all said i'd be able to get back to normal in 6 weeks I think the true number will be closer to 12. At any rate, I've started training as best I can. Things like bench are a mess because the bar pushed down right smack dab on my scar!
I havent lifted a thing heavier than my winky in almost 6 months so I figure lets just start over from square one. To that end I've assembled the following workout. Tell me what you think. Its a little unorthodox but it allows me to cater to my injured paw so bare with me.
*all sets are to failure - which is defined as an inability to perform any additional reps without assistance or sacrificing form*
Monday:
Bench press (abs in between sets) -OR- Incline Bench Press x3
Incline dumbbells -OR- Flat bench dumbbells x4
Decline press (on seated chest press – raise seat higher, press downward) x3
Pushdowns x4
Narrow Grip x4
Upright rows x3
Lateral raises x3
Single arm cable rears x3
Shrugs x4
Tuesday: OFF
Wednesday: OFF
Thursday:
Stiff-legged Deads x3
Leg curls x4
Leg Extensions x3
Squats x3
Calves x4
Friday:
Abs
Pull-ups x4
Bent-over rows x3
Seated high row x3
Reverse curls x3
Preacher curls x4
Alternating Dumbbell curls x3
Satruday: OFF
Sunday: OFF
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