Jumping in here and well update the history details as we go.
I'm on a 4 day split which is supposed to incorporate cardio daily. Thus far my RA will not tolerate any cardio. I have had some issues after lifting, but not nearly enough to be alarmed. A lot of my exercises were changed up due to loss of grip and inability to do a certain motion. My hands/wrists don't tolerate DB well so I work with a lot of machines and have to strap into some of them. That all being said ... I AM lifting and I AM working all I need to work. So I'm happy with that.
The following reflects the routine he gave me, I have already modified some of it and am working on the remaining.
Machine Incline Press 4 sets of 15/12/10/8
Cable Crossover 4 sets of 20/15/15/15 (did well, but may change to machine flies)
Machine Press 4 sets of 15
Arnold Press 4 sets of 10 (any ideas here?) Due to the wrists, I will never be able to go heavy here
Side Lateral Raises 4 sets 20/15/12/10
Hammer Shoulder Press 4 sets 20/15/12/10
Machine Lat Raises 4 sets of 15
Crunch 3 sets of 25
Lower Leg Raises 3 sets of 25
Ab Machine Crunch 3 sets of 25
Oblique Crunches 3 sets of 25
Leg Press 4 sets of 15
Hack Squat 4 sets of 15
Smith Squat 4 sets of 15
Leg Ext 4 sets of 15
Wide Stance Leg Press 3 sets of 20
Leg Curls 3 sets of 20
St Leg DL 3 sets of 20
Supposed to follow with Plyo Close Jump Squats and Single Leg Butt Squat with the RA, this isn't going to happen ideas?
Close Grip Lat Pulldown 4 sets of 15
Wide Grip lat pulldown 4 sets of 15
Hammer Row 4 sets of 15
Weighted Machine Hyper Ext 4 sets of 15
Upright row 4 sets of 20 - I used the barbell on this and it killed my wrists, ideas?
Rear Lat Raises 4 sets of 20
Weighted Side Bends 3 sets of 20
Weighted Machine Crunch 3 sets of 20
Reverse Crunch 3 sets of 20
Tomorrow is Bis & Tris and Plyo moves. I am perplexed on this one and my dude is out of town for the weekend. I am unable to do curls, BB, DB, and Cable nor the Tri ext or the OH ext and especially the dips. My wrists will not support these exercises. So I'm open to ideas here as well. I'm thinking machines for tris and I'm not sure on bis. The plyo moves are abs and butt. I can't do side lunges nor jump squats. I'll have to figure out alternatives.
Last edited by seasiren
on Sun Jan 27, 2013 2:59 am, edited 2 times in total.
I tell people I'm too stupid to know what's impossible. I have ridiculously large dreams, and half the time they come true.