I'm back in LA and back at 24 Hr Fitness, still healing from the surf injury but doing much better. The important thing about an injury is to keep going. You can take a little time off and definitely you need to rest, but you ultimately, have to push on. That being said, it's been awesome to swim again. I've chosen to go back to a program that I tried in 2003, the Daniel Craig James Bond workout.
I did a modified version of this workout today- involving isometric lifts (ie. no weights- and subbed pull-ups for another back exercise)
The Daniel Craig 007 workout is tough. It's 5 days a week and heavy in volume- and very pull-up oriented. Pull-ups are great for building upper body strength, but they're difficult. It's a solid program with a power circuit of big lifts on Monday and Friday and some smaller workouts on T,W,R (groups of two body parts). The real key is finding the motivation and sticking to the program.
Happy Fall!
Gabe
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