Hello everyone how are you? I have just gotten back into lifting for a few weeks now after my injury. I have been in and out of lifting for a few years now. Last summer before my injury was honestly the most consistent I had been in a while. I know it doesn't sound like much but to me it felt good going 6 months in a row. After that I injured my back while working at a grocery store. I was lifting cases of water with bad form and screwed up the muscles and joints in my lower back. I had to do about 8 months of physical therapy and I'm still feeling some of the pain but very slightly. That being said I have now gotten back into lifting and do not plan on stopping, it feels amazing and I am motivated.
Now that you know my backstory I feel I have a good nutrition plan going for me it was more of my workout I was hoping you guys could take a look at for me. Honestly I am a little nervous when it comes to some of the lower back exercises due to previous injury. While I am at work I sit in a chair for 10 hour days which can get my lower back sore after awhile. I have maintained some of the stretches from therapy along with my normal daily stretches. So here is my workout program. Each exercise is 3x10 for the most part.
Monday Legs
Lying leg curls
Leg extensions
Barbell Squats
Leg Press
Lunges
Tuesday
Chest and Triceps
Bench press
Incline smith machine press
Decline Press
Peck Deck
Close grip bench press
Skull Crushers
Cable Push downs
Wednesday off
Thursday
Back and Biceps
Barbell rows
Reverse grip hammer pull down
Lat pull down
Cable row
Barbell curls
Alternate dumbbell curls
Concentration curls
Friday
Shoulders
Should press dumbbell
Arnold Press
Barbell Press
Lateral Raises
I was just hoping for a few corrections on what I should be doing and if there is anything that I should need to take out. I want to come back from my injury stronger then ever and one day compete on a bodybuilding stage.
Thank you for your help,
Matt
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Results 1 to 10 of 10
Thread: Back into Training
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11-30-2018, 05:24 PM #1
Back into Training
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11-30-2018, 05:34 PM #2Registered User
- Join Date: Apr 2013
- Age: 35
- Posts: 331
- Rep Power: 319
Gratz for backing into track again
I would advice you to train 3 times a week full body workout
The routine you posted is not optimal for beginners
and yes you are a beginner in terms of strength level
The stickies have a lots to choose , pick whichever you want
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11-30-2018, 07:27 PM #3Registered User
- Join Date: Jun 2016
- Age: 28
- Posts: 354
- Rep Power: 1750
Seems like an awful lot for a beginner, at least without listing how many sets/reps your doing or a progression scheme. Take advantage of your ability to recover faster (as a beginner) and try one of the full body routines in the stickies to start with. At least for a few months. Check out these stickies:
Full-body V.S. Split routines-https://forum.bodybuilding.com/showthread.php?t=139911893
Allpro routine-https://forum.bodybuilding.com/showthread.php?t=169172473
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11-30-2018, 07:45 PM #4I can do this all day
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Read the stickies and look around at reputable novice routines such as Fierce 5, Starting Strength, All Pros, Greyskulls LP etc. Pick one and follow it. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com is popular for this)
Some starting points for performing the main lifts (click through related videos for other lifts from the same folks)
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12-04-2018, 05:58 PM #5
I was told by a few friends that I workout with that I should try that 5x5 workout instead of a full body workout. I'm curious on what you guys think.
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12-04-2018, 05:59 PM #6I can do this all day
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
What program is that?Originally Posted by SIEFKA
There is no "the 5x5". There are a lot of programs that use 5 sets of 5 reps somewhere within the program, but they can vary quite a bit...and most of them ARE full body workouts
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12-12-2018, 05:01 PM #7The program that I am using with a friend of mine is the stronglifts 5x5. Do you guys have any thoughts on this program? Should I switch to a full body program?Originally Posted by Farley1324
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12-12-2018, 05:08 PM #8Registered User
- Join Date: Dec 2006
- Posts: 14,624
- Rep Power: 42083
Yeah full body or upper/lower would be a much better choice.Originally Posted by SIEFKA
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12-12-2018, 05:27 PM #9I assume the upper/lower program that I should choose would be one of the stickies? Would you suggest a program like the one I started with or should I go with a full body routine?Originally Posted by TAWS6
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12-12-2018, 05:34 PM #10I can do this all day
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Stronglifts is a full body program though...Originally Posted by SIEFKA
Link?
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