so.. first post on this board. bros please help me. long story,

>>41303956
tl'dr: got ran over, need to get back into shape. tips?

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>>41303956
Bye

why do you think a bunch of anons will know what to do you faggot get a physical therapist and read the sticky

>>41303956
You should probably be a millionaire if you got that injured, go see rehab doctor.

>>41303974
i'm already reading.
i hope some anon has expereiences/knowledge about physical excersize after accident and can help me help myself.

>>41304018
i live in germany, my destroyed life is worth 30k. thats it.
so please help me improve or help me kms.

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bömp?

only tip is see a physical therapist?

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>>41304111
nice trips

>>41303956
can you put weight on your leg, like lifting?
if not walk a hour at least and use bike for legs.
the most important thing for you know is total volume increase, which means do shit lot of reps as often as possible(without failure).
do upper body work at least 2 times a week.
ohp/bench, pull ups/chin-ups, shoulder work(front, side, rear), planks, hanging leg raises.
the more often you can train, the better with max 1 minute rest.
4 times a week training and everyday walking.

read the sticky dumb faggot

>>41304445
so close to quads.

yes i could put like 10kg of weight on my shredded leg.

i cant run, but walking everday from now on.
i'll do it. and i'll post again to report ony my progress..

reps = repetitions?

>>41304531
do some high rep work 3x10, if you stall you can lower reps or you can increase sets. you can't do ohp, because of your leg. so both days bench/close grip bench(alternate one day normal, other close) are the main upper body exercise 3x10,
chest assisted rows or pull ups 3-5x10-20, tricep pushdowns or french press 3-5x10-20,
3x10-20 bicep, front/side/rear superset 3-4x10-20(will burn like hell), some abs
after you got some mass or you stalled, you can do other upper body training models.
but I would always to do lots of shoulder exercises+lats to look good and have healthy shoulders.

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Hey my dood. I had two surgeries on my left foot in october due to club foot that I've had since I was born so I've never had calf or thigh muscles. My physiotherapist told me that swimming and cycle (on bikes with foot straps - pic related) helps strenthen feet a lot. Personally I've started running and I've noticed my distance has gotten from about 100m to about 2 miles but I did have to relearn how to walk. Best of luck.

I meant that cycling and swimming strengthens your legs