I need a weight lifting program!

I'm daring to do it:  I'm going to shamelessly ask for a weight lifting program on this forum.  I trust you guys and I'm sure you'll have some ideas on how to help me get some muscle going.

I used to weight lift a lot, so I know all about proper form, etc.  I can't go to a local gym because there is no local gym around here.  I have weights, a Swiss ball and a desire to tone.  I'm a triathlete and this is the perfect time for me (off season) to make up for some lost time.

The only caveat:  I have a recurring shoulder injury (had cortisone *yuck* last year for it) that prevents me from doing bench presses and shoulder presses and anything else that works my shoulders at an angle of 90 degrees or more.  I swim 3 times a week, so I know they're getting worked a little, albeit differently.

Sooo, what can I do at home with free-weights and my own body weight?  I love super-sets because they're fast -- I'm not one to get totally into lifting for 45 minutes.  I've tried to figure out a routine for myself, but I get mired in it and totally bored after two weeks.  I'm hoping someone here might be able to lend a hand.

Gee, I'd love to have pretty, muscular arms and a nicely toned middle!

I just read The New Rules of Lifting for Women (Amazon.com) that was highly recommended on cc. Though a gym makes it easier, you could do it with the equipment you have at home.... I just started the program last week but it seems pretty thorough. Takes about 30 minutes--maybe less once you know the exercises you are doing etc. I have a workout partner so hopefully I will stay with it, but then it takes a little longer as I am teaching her, and we are alternating, and chatting--but that makes it fun too! Good luck!

I like working on an exercise ball - google them and find one the right diameter for your height and weight if you want to try this.

I have always done free weights vs machine and I do the same thing at home on the ball that I could do in a gym - except with barbells.  You can also get exercise bands (big rubber bands).  Most leg exercises you can do at home - add weight with barbells: squats, lunges, dead lifts, good mornings.

You can mimic leg curls a couple of ways on the ball - I have Gunnar Peterson's DVD - there are probably other books and DVD's with ball adaptations if you decide to go that way. 

Part of the idea of the ball is that you work your core stabilizing yourself - additionally, the ball takes up less room than a bench and more easily transportable.

I like Frederic Delavier's book Strength Training Anatomy (there is one specifically for women but it doesn't include all muscle groups) - this should help you decide about the strain on your shoulder.

I have a set of "lift" flash cards also.  Shuffle, then work through as many as you want to do in a workout period.  You can sort them by upper/lower body if you like or mix it up.

I lift at a rate that keeps me almost breathing hard, but I can still speak. 

Another thing I do - I have a dog and we walk a lot - mostly off leash, but I still stay with him.  When he pauses for a sniff, I do some squats or lunges - varying leg position...as in every little bit helps.

Chad Waterbury has quite a few training programs. This is a good one to start with.

 

http://www.t-nation.com/free_online_article/s ports_body_training_performance_bodybuilding/ the_waterbury_method

 

Tony Gentilcore has a program on  Creating a Training Effect When You're Injured that uses shoulder problems as the example injury. Sounds like you should take a look at that and see what he recommends :)

Thank-you, all.  Much appreciated. 

(I love the ball too, although in Canada (Quebec) they're called "Swiss Balls".)  Wish I had a dog, though, but my son is allergic.  I also like the idea of flash cards and it seems to me I had some at one point but they've disappeared.  It's just been too long, I guess.

And gee, I'd love to be done with this shoulder injury permanently; it prevents me from doing the four strokes in swimming and crawl can get redundant.

Thanks!