update and back on the horse

So I had my doctors appointment a week ago from last friday and the verdict is that I have a sprained ac joint in my shoulder. This is a pain in the ass injury they said because I am always moving it and it could take up to 2 months to heal.... what do I do in the mean time? Well I have decided to not let it bring me down and use this as an opportunity to catch the size of my legs up to my upper body because my legs have always been smaller. So I had Ben make this program for me since I have decided that I only am going to program for other people since that is my major and not myself anymore. This is what he came up with:

Monday

Back Squat: Work up to 1 heavy set of 6-8 reps Weighted Back Extensions: 2 sets of 12-20 reps, pause at the top of each rep with rounded back for a 1 holdBarbell Calf Raises: 3x20-30 iso hold at the top of the final rep on the setBarbell Lunges: 2x6-8 on each side (12-16 total reps per set)WednesdayBack Squat: 2 sets straight across of 5 at a dynamic effort weightWeighted Decline Situps: 3x20-30 reps Light Good Morning Sets: Focus on control on each rep- 2x6-8FridayBack Squat: Work up to 1 heavy set of 12-20 reps. Focus on control for each rep and not speedGHRs: Complete 40 repetitions total in as few sets as possibleLeg Press: Work up to 2 sets of 10-12, go as deep as possible FINISHER- Body weight calf raises: 3x max reps in 60 seconds, 60 second rest between sets. Rest periods are spent in a parallel wall squat position*

I started this last week and man was I sore. I am also going to incorporate conditioning in and morning walks as well.

11/5/12

Squat
8x285

BB calf raises (need to go lighter)
1x20x185
2x25x155

BB lunges (lighter as well)
2x8x115

Weighted back extensions 
2x16x25

11/7/12

Squat 
2x5x200

Good Mornings (go lighter)
8x95
8x75

Weighted decline sit ups
20x25
20xbw
12xbw

11/9/12

Squat
20x245

Leg Press
2x12x2 plates

GHRs 40 reps
20,20

Finisher: 3x max rep calf raises 1 min, 1 min rest spent in wall squat 

11/10/12
3 mile walk

11/12/12

Squat
8x290

BB Calf raises 
3x25x145

BB lunges 
2x8x95

Back extension 
2x20x25

I have been doing a warm up on the bike as well as my usually warm up of foam rolling and my cool down has been bike again and stretching. I am going to keep this up to stay healthy.