Hey Nation! I was hoping my get some help from Scott along with the rest of the community with my current situation. 

On Oct. 20 during my last Motocross race of the season, during the pre-race warm up practice i lost control of my bike in the muddy conditions, got thrown off of the bike and had the bike take out the inside of my knee. The accidient dislocated my knee, rupturing my ACL/PCL, detaching my MCL/LCL,  displacting my patella, tearing my menisci, along with a fracture of my tibial plateau. A couple days later i had surgery to repair everything in my knee except my ACL/PCL and had a plate with three screws and four extra screws put in my tibia. The ACL has to wait about 5 months, because in about 1 month once the bone heals and i can start rebahing to regain my strenght, and flexibility. Then sometime before the acl i will have to have four of the non plate screws removed. But i this point i am getting around alot better (as good as it gets for crutches at least) 

I have started some weightless leg extensions/curls to start in the process of getting my knee flexible and builing my leg back up. Along with that i am at the point where i can get more serious about hitting the weights again!

I have been lifting for a little over a year now so i am still new to the world of fitness, but i know my way around a little. I am wanting to turn this time of lower body hard ship to a time of upper body hard gains. While i am quite limited in my equiptment and exercise capablity (which i will list). i am wondering what is Scott and everyone elses opinions on what my best plan of action should be to get the best strenght and size gains possibile on my road to recovery; splits, type of workouts, ect. I am very open to questions, comments, concerns, criticisms, ect. 

List of Equiptment: Powerblock Dumbbells (5-50lbs), adjustable bench, iron gym pullup bar, bands. i may be getting more equiptment once on of my friends gets home from college.

List of Excercises: anything on the bench, push ups, pullups, most single leg exercises, inculding the pistol squat!

Help would mean the world right now for times times...HTH!!!

What up Ben!

Thanks for doing the repost.

List of Equiptment: Powerblock Dumbbells (5-50lbs), adjustable bench, iron gym pullup bar, bands. i may be getting more equiptment once on of my friends gets home from college.

How about this for an at home split. You don't have much weight so experiement with a 1-1-3 and a 2-2-4 TEMPO / Stick to 4 sets of 12-15 reps per exercise (if using 2-2-4 TEMPO you can go 8-10 reps)

You can find all these exercises in the EXERCISE section of the website under WORKOUTS in the red menu.

Day 1: Chest / Triceps

• Dumbbell Flat Bench
• Dumbbell Incline
• Dumbbell Incine Fly

• Standing Overhead Tricep Extension
• Dumbbell Tricep Press
• Tricep Kickbacks

Day 2: Back / Biceps

• Wide-Grip Pull-Up
• Dumbbell Pull-Over
• Dumbbell Bent-Over Row
• Chin-Up

• Alternating Dumbbell Curl
• Hammer Curl
• Zottman Curl

Day 3: Shouders / Traps / Abs

• Dumbbell Lateral Raise
• Dumbbell Bent-Over Raise
• Dumbbell Front Raise

• Dumbbell Shrugs
• Dumbbel Upright-Row

• Floor Crunch (30 reps)
• Oblique Floor Crunch (30 reps)
• Standing Oblique Twist with Hands Or Dumbbells

Day 4: Legs

• Dumbbell Squat (Dumbbells on Shoulders) or Goblet Squat
• Dumbbell Forward Lunge
• Dumbbel Reverse Lunge
• Sissy Squat
• Dumbbell Single-Leg Stiff-Leg Deadlift
• Pistol Squat (Finisher)
• Skaters (go VERY slow, this will help with lateral movement)

Day 5: Circuit / Abs

• Full Body Furnace
• Ab Pillow Extreme- Total Core Workout!

Day 6: Cardio (25-35 minutes)

Day 7: Rest

How is this?

Thanks for the reply scott. As of right now i am still on crutches and cannot put any weight on my leg because of my broken tibia and still have 3-4 weeks utill the bone heals, then however long the rehab takes to be able to walk will be  So leg day would have to be all bodyweight single leg exercises. Day 1, 2, and 3 look good i think i can do the db rows for and and bent over raises using the incline of the bench for chest support, but i dont think i can do the upright rows, performing them from a seated position puts akward pressure on my shoulder. 

Since i cant think of a way to do days 5 and 6 and day 4 is limited at the time, how do you feel about trying to hit all the upper body workouts twice? Maybe change some of the exercises, add new ones, and tempo? or do supersets/curcuits? or maybe just one big upper compound circuit? 

i really appreciate the help with this! if you can get back with what you think about this

Oh I didn't realize you couldn't lift legs yet.

You can defintiely do upper body twice a week, just make sure your muscles have 2-3 days rest between hitting them again.

For upright rows, you can still do them seated.  Just keep your arms wide and use light weight. :)

For tempo I would hit a 1-1-3.

I am pumped to see yur progress man!!

Firstly can I just say holy s***t you have basically damaged eveything in your knee!! Have you got a rehab plan from your doctors or physiotherapists? I need to know what stage you are at with your rehab before I can prescribe any exercises for you.

At my last appointment on Nov. 12th the doctor told me i needed to be able to get my knee to be able to bend 90degrees and start getting my some of my muscle back by my next visit on Dec. 10th. So since then i have been doing weightless leg extensions, leg curls, and band calf extensions. Im pretty sure after i see him on the 10th i will start going to rehab. Then in about 2-3 weeks once my tibia fully heals i will start rehab to begin walking again. it will be quite a few months until i can get my acl done, since i will have to get as much as my strenght and mobility back, then original progection after my accidect was 6 months. Then at sometime inbetween i will have to get the the four non plate screws removed. 

I hope that answered what you needed to know. If not just ask and hopfully i can answer. I apreciate the help and it would be extremely helpful to get as much help as possible with this long long recover. 

Thanks Scott! I will make sure to continue to post my progress, along with any questions or problems i feel you guys can answer. 

What I really want you to work on is getting full range of motion in the knee, especially extension. Don't force your knee to bend painfully into the ranges of flexion and extension but it may feel tight and slightly uncomfortble. You are doing great with the weightless leg extensions, leg curls and calf extensions. These are exactly what I would prescribe. Also try doing some straight leg raises with the foot slightly turned outward. What I mean by this is lay on the floor and keeping your leg straight and your foot turned out to the side about 45 degrees try and lift your leg up. This will also strengthen the quads. Keep me posted on doctors visits and I will help you as much as I can.

Okay thanks! i will definately try that. I can do the extensions very easily now 50plus reps and not the slightest bit tired and the leg curls i can get 40-50 reps. i have no problem getting my leg straight its just getting it past about 60degree, which ive felt i have been stuck at for at least a week. will keep you posted on what the doctor says next week and how the leg raises go

Oh brilliant, you are progressing nicely. To try and get some more flexion I want you to sit on the floor and then flex your knee as much as you can so you are bringing your foot towards you. When you feel it getting tight put a rolled up towel or band around your ankle and hold both ends and begin to gently pull your foot towards you so this will create more flexion.

i just tried it and is the towel necessary? I can fairly easily raise my leg up from a bent position...i can feel the leg-raises working my quad by the way!

Did you try the knee flexion one like this? https://www.youtube.com/watch?v=dPf8_MgS1aI&list=PL6FF86EE44B259C08

I'm pleased to hear the straight leg raise is working your quads! Its such a good activation exercise.

ok i undstand now. i can really feel it working.

Went to the doctors today, and he was very very impressed with my progress so far. Everything is healing the way it should with no problems at a very good rate. My tibia has begun to fuse back together well, but it will still be about 4-5 more weeks until i can handle full weight and everyday stress. However, it is healed and strong enough where i am able to, as i like to say "crtuch-walk" with it. This is where i use my leg basically as a thrid crutch to begin getting the motion and strenght back without applied full force upon it. He has also going to have me start going to physcial theapy three times a week, starting asap. Anything else i can be doing along with this? 

My advise would be to stick with the exercises the physical therapists give you when you see them. Let me know what exercises they do prescribe and I'll see if I can add anything. I'm pleased to hear your progressing well. The key is to try and get full movement and strength back in the leg so also stick with the previous exercises you were doing. Keep me posted mate!