New and struggling

B

beastrecovery

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Hi guys,

I'll try be brief: 30 years old, former ball hockey / ice hockey player ( average 5'10 - 215 lbs consistently) blew out my knee and had major surgery (acl/mcl/meniscus ) gained about 40-50 lbs.

Kicked recoverys ass and got back down to 210 lbs in 8 months (August) and now for last three months been working insanely stupid hours (leave for work at 7 am and don't get in until 10 pm) which means I have almost no time to get my 8 hrs of sleep and train. I have to admit I am kind of afraid of training and not having good sleep routine- I don't want to injure myself. I am a very sturdy guy who loves to lift and I was often in the gym for almost two hours daily. I know that my concepts of training can use some refinement and I was hoping someone can give me a routine that will max out at an hour per day, still helping trim down and maintain my strength. I am not sure if this a realistic feat with my current schedule - but I figured this place would be where to ask! As for diet, currently unmotivated- but easily adjusted (very good at adjusting).

My goal is to get down to 185 lbs and maintain my athleticism.

I hope someone can help.

Cheers,

@beastrecovery
 
First thing before any of us can provide assistance is to know what you can do. We have a very good remedial guy here Jrahien but he would need to know what limits your knee injury has imposed on you. You like lifting which is something easy to fit into shorter sessions. You may be limited to MSE (muscular strength and endurance) initially while recovering, but no-one worth taking guidance from will give you a routine without more info.
I have recovered from injuries that were apparently the end of me walking by using a combination of guidance, ignorance, belligerence and patience. I am also aware that I did numerous things that slowed my recovery and try to avoid others making the same stupid errors, not mistakes I knew I was taking risks.
Basically you can achieve your targets, but online guidance will need masses of information, including what you have available and experience of training.
 
Thanks for the reply. I rehabbed so well that I can't say that I have any limitations. I can do every big compound exercise. I have been lifting heavy since I was a teen. The only exercise I have been asked to stay away from is seated leg lifts which apparently sheer at the acl over time.
 
Thanks for the reply. Can I just get you to clarify that when there is a "a1 /a2 and b1/b2" that these are alternating exercises ? I am specifically looking st the Waterbury intermediate exercises.


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