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Need 5 day routine - no legs

Metadog Posts: 5 Joined: 2002/11/18	2002/11/18, 11:32 AM I can only work out Monday thru Friday. I have degenerative joint disease in my knees. I can use an exercise bike, but have problems wih squats and leg extensions/curls. Can you suggest a good 5 day plan with the bike worked in to cover cardio/leg exercise? 32 years old, six ft. tall, 208 lbs. Bench at 255 lbs. Very healthy, besides the knees. Looking to burn some fat while maintaining mass and strength. Thanks!
mikencharleston Posts: 1,585 Joined: 2002/01/09	2002/11/18, 12:54 PM Hey Metadog - Mr. Murphy has been alive and well with this guys body and if it can be hurt, I've hurt it at one point or another. Even with bad knees, there's still things you can do and if you have relatively good muscle mass in the first place, you don't want to wind up with chicken leg syndrome and everything else the way it's suppossed to be. I love squats but only do them with a weight I can comfortably handle for 10 to 15 reps then try and burn out with partials. The same thing goes for the leg press if you have one available. You'll never look like Gunter or Coleman but there's a lot to be said about partials and half reps at the end of a work set and the leg press machine is ideal for this kind of work. Check out FT's progressive gains program (plug in 5 days) and see what you think - add some cardio and watch your diet and you should be able to get what you want. As far as the leg work that comes up just substitute what you can and keep the knee stress to a minimum.
mackfactor Posts: 766 Joined: 2002/10/17	2002/11/19, 01:39 PM I think a five day routine would be overtraining if you're only doing upper body unless you completely separate muscle groups. Can you do deadlifts, still? -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan
Metadog Posts: 5 Joined: 2002/11/18	2002/11/21, 11:57 AM I can still do deadlifts. Not much range of motion there to wack the knees. Not sure where to work them in. I was thinking about something like: Monday:Chest & Exercise Bike Tuesday: Back & Abs Wednesday: Shoulders & Exercise Bike Tursday: Bicepts & Abs Friday: Tricepts & Exercise Bike Maybe more cardio to burn mor calories, but I don't want to overtrain my legs. What do you think? -M
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/11/21, 12:44 PM Have you tried some light leg presses. You can usually find a machine in the gym, without free weights, that uses a pin and has adjustments for length of stroke. I go to the Y alot, and there are alot of older folks that go in there with the same type problems, and that is a staple exercise they do. Start with the stroke out very far, and gradually work your way to a longer one. I think this may work for you, and will go a long way toward helping your leg problems. I don't think it is wise to do no leg work at all. Best of luck, and hope this jogs a thought anyway.
StraightoutofGQ Posts: 6 Joined: 2002/10/31	2002/11/22, 10:37 PM Yo Metadog dont forget to work those shoulders... -Ken