Headed Back After Injury

dksimp · 03-23-2007, 07:46 PM

So I haven't been in the gym since Monday 3/19/07. While i was there i was picking up the 120lb dumbbells to do incline press and i got sloppy with my lifting form. I let my back relax and Jacked up my upper back. Luckily my lower back is fine. The doctor gave me HYDROCODONE, cracked my back from top to bottom and sent me home after i promised to stay out of the gym till this weekend. At that point I am only suppose to do Cardio, and maybe light lifting. No heavy weights, but all the reps i want.

My goal is to lose about 25lbs as quickly as i can. If you were in my shoes, coming off almost a full week out of the gym, what would your workouts look like. Would you take it up a notch or just get back to work as usual? I've gotta get off on the right foot. I'm not a fan of time off, but i do think this was much needed. Please give me some ideas.

ozbilda · 03-24-2007, 04:34 AM

i would try to use the time off heavy weights to do cardio, 25lb is a lot to loose.

i can't suggest a workout because only you know what your back can handle.

1 week off the weights wouldnt hurt

dksimp · 03-24-2007, 01:27 PM

My first workout back was a good one. I really just did a full upper body workout. only 2 exercises per body part and about 4 sets per. everything felt tight afterward and i got a pretty good pump. It's nice to feel the blood back in the muscles after a week off. I followed my lifting with 30 minutes on the treadmill burning about 350 calories. Got a good sweat going and kept my heart rate up. I think i'm going to continue doing cardio after lifting, that should be a good change for my workouts.