No leg work routine

Discussion in 'Health and Fitness' started by Slindsay, Feb 20, 2007.

  1. Slindsay

    Slindsay All violence is necessary

    I've gone an got patellar tendonitis which was bit silly of me. The patellar tendon connects the quads to the shin bone running over the knee, mine is inflamed and torn so I can not do anything which involves bending the legs like you do in squats.

    With this in mind I want to work on an upper body only routine and was wondering what people would recomend for this? At the moment I'm doing

    5x5 Bench press
    5X5 Dumbell Rows

    I figure there must be somet decent routines out there for strength trainning in the upper body?
  2. Gary

    Gary Vs The Irresistible Farce Supporter

    An overhead press would be good, preferably military press. You could get a dipping belt, they're great for adding resistance to chins, pull up and dips.
  3. g-bells

    g-bells Don't look up!

    incline and/or decline bench-dumbell bench
    dumbell presses
    barbell rows
    t-bar rows with barbell
    upright rows
    close grip bench
    dumbell pull overs

    to name a few :D
  4. Gary

    Gary Vs The Irresistible Farce Supporter

    How much work can you do with your legs? If you're benching properly you should be pushing your legs into the floor as you lift. If the condition is that serious it may be worth raising your legs when you bench.
  5. Slindsay

    Slindsay All violence is necessary

    No it's not that serious, the problems really only start when I squat or when I run for long periods of time. I was worried about that when I was benching at first but it wasn't a problem.
  6. Slindsay

    Slindsay All violence is necessary

    I dn't want to do barbell rows because I worry that holding the position for them for a long time may be a problem. I'm really looking for an exercise that can replace squats but I doubt there is one.
  7. g-bells

    g-bells Don't look up!

    leg presses are not as hard on the knees as squats
  8. jamie1976

    jamie1976 Valued Member

    cross trainer!!!

    have you tried using a cross trainer? i suffer with some knee problems if i run to much to often they jus seize up like a rusty engine lol so to prevent this i jus use a cross trainer instead of going on runs. i know you asked about upper body but if this injury gose on for a while then your cv will suffer an you dont really want that do you? but on the upper body side of things heaves, dips, press ups and basicly anything that uses your own body weight is good because you dont really wana start looking like a body builder do you?
    hope ive been some sort of help!

    jamie :woo:
  9. Slindsay

    Slindsay All violence is necessary

    Cheers man, yeah I've considered but not used a cross trainer yet. Reasoning is the problem I have isn't really a knee injury in that it's not a problem with the knee joint, the injury arises from a pulled tendon thats actually attaching the quads to the bone, it just happens that it does this over the knee.

    At the mo I'm using an exercise bike to get my CV, I may try out the cross trainer for variety in the future though to see howit feels.
  10. koto_ryu

    koto_ryu Common sense is uncommon

    My "gimp workout", from when I almost fractured my heel dropping a 280# Atlas stone on it.

    Seated Military Presses in Power Rack
    Weighted Dips
    Cambered Bar Seated Shrugs
    Heavy Grippers

    Weighted Pull-Ups
    Seated Dumbbell Presses
    Heavy Grippers

    I would just alternate the two, so A-B-A one week, B-A-B the next. Might give you some ideas.
  11. Slindsay

    Slindsay All violence is necessary

    Thanks koto, gives me somethign to think about or just plain copy if I'm lazy ;)
  12. Fishbone.

    Fishbone. Banned Banned

    You could do one legged squats, leg extentions, or leg presses.. LOL

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