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  1. #1
    cb25's Avatar
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    Training w/o legs

    Hey everyone...

    I'm about to restructure my training in order to accomodate the fact that my ankle is all busted up (torn ligaments, etc) - i can barely walk and can't do legs at all for at least 6 weeks, more likely 3 months before i squat again (according to Dr.) So i'm looking for advice on training w/o doing a leg day (as much as it kills me). I'll be doing PT for my ankle as i'm able to. How's this look, for now?

    1: Chest
    2: Back
    3: off
    4: Shoulders
    5: Arms
    6: off
    7: repeat

    Also, i can't (obviously) do cardio on the tread or elliptical etc...so does anyone have suggestions on that front?

    thanks

  2. #2
    TheMudMan's Avatar
    TheMudMan is offline Retired~ AR-Hall of Famer
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    Looks good........... Can you still do light leg extentions and leg curls?

    Hope you heal quickly

  3. #3
    Pheedno is offline Respected Member
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    If it's your ankle thats busted, then do 8-10 sets of extensions

    As for cardio- SEX

  4. #4
    cb25's Avatar
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    Quote Originally Posted by Pheedno
    If it's your ankle thats busted, then do 8-10 sets of extensions

    As for cardio- SEX
    lmao...i'll get right on that...or on her...whichever...

    and yea, i'm going to try to do extensions and curls - we'll see how it feels...my lower leg (up to about half way up) is sore, so I may need to lay off a little while longer...

    thanks

  5. #5
    Danielle's Avatar
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    i hurt my ankle pretty badly running a 10k a little over a month tho......i freaked out thinking i couldnt do cardio for a while or train my legs............but i still was able to extentions and curls.......hurt too much to train calves tho for a couple weeks..........

    as for cardio, you still should be able to use the stairmaster.......it shouldnt really affect your ankle........try a low intesity.......

  6. #6
    cb25's Avatar
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    Quote Originally Posted by Danielle
    i hurt my ankle pretty badly running a 10k a little over a month tho......i freaked out thinking i couldnt do cardio for a while or train my legs............but i still was able to extentions and curls.......hurt too much to train calves tho for a couple weeks..........

    as for cardio, you still should be able to use the stairmaster.......it shouldnt really affect your ankle........try a low intesity.......
    i can barely walk at this point, so the stairmaster is way out...stairs are the hardest thing for me at this point...as soon as i can walk normally w/o pain (even though I'll be in a brace for 6 weeks) i'll go back to doing regular cardio

  7. #7
    Danielle's Avatar
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    Quote Originally Posted by cb25
    i can barely walk at this point, so the stairmaster is way out...stairs are the hardest thing for me at this point...as soon as i can walk normally w/o pain (even though I'll be in a brace for 6 weeks) i'll go back to doing regular cardio

    your probably in alot worst shape than i was.....lucky i was still able to do the stairmaster.........a month without any cardio, i would have gone nuts........lol............i was limping for a few weeks.....but i didnt need a brace..........

  8. #8
    Dude-Man's Avatar
    Dude-Man is offline Anabolic Member
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    Quote Originally Posted by cb25
    i can barely walk at this point, so the stairmaster is way out...stairs are the hardest thing for me at this point...as soon as i can walk normally w/o pain (even though I'll be in a brace for 6 weeks) i'll go back to doing regular cardio
    you could try swimming.

  9. #9
    cb25's Avatar
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    Quote Originally Posted by chrisAdams
    you could try swimming.
    bingo...i feel like an idiot for not thinking of that myself...thanks chris

  10. #10
    RageControl's Avatar
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    Focus on maintain what you have while injured dont give up on legs like our mud says extensions and curls all day .
    That always helped me keep size in my legs while injured.

  11. #11
    bigol'legs's Avatar
    bigol'legs is offline Quadzilla
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    O ya... bro another thing

    you can still do inductors and abductors!
    Last edited by bigol'legs; 01-05-2004 at 10:55 PM.

  12. #12
    hoss827's Avatar
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    Workout looks good bro...Hope your ankle is better soon. Best of luck,

    --Hoss

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