NapsGear.net

          Follow Us on Facebook        Subscribe to us on YouTube        Follow Us on Twitter        IronMagLabs on Instagram        Sign Up for our Newsletter


Back to basics following lower back injury...comments please

Results 1 to 5 of 5
  1. #1
    Registered User


    Join Date
    Feb 2005
    Posts
    385
    Rep Points
    10

    Lightbulb Back to basics following lower back injury...comments please






    Basically I torn the ligaments in my lower back while throwing up the 45kg db to perform incline bench press in August. The pain felt like someone had stabbed me in the back. Dr told me to never perform free weights exercises gain. I have recently been started going to the gym again. I have decided to work out 3 days a week. I don’t seem to have lost much strength diet has been pretty poor also trying to sort that out now as well. Any suggestions on routine below. Strength is more important to me than size I currently weight 14st 2lbs or 198lbs BF% ?

    Day 1

    Back and biceps

    Back

    Pull ups- 3 sets of as many reps I can perform (usually 8-10 reps)
    1 arm row 3 sets of 10 @45kg
    Lat pull down 3 sets of 10 on weight, which allows me to perform perfect form
    Dead lifts (will start off @80kg and see how my back feels)

    Biceps (arms at side no swinging)
    3 sets of 10 @25kg
    EZ curl 3 sets of 10 @ 40kg

    Day 2

    Chest and triceps

    Chest

    Iso bench press (flat)
    160kg *6
    170kg*4
    180kg*1-2

    Decline Bench press

    100kg*6
    120kg*6

    Incline fly’s

    3 sets of 10 @20kg

    Tris

    Skull crushers 3 sets of 10 @ 40kg
    Close grip bench press 3 sets of 10 @ 70kg

    Day 3

    Shoulders and legs

    Shoulders
    Dumbbell press 3 sets of 6-10 @40kg
    BB shrugs 160kg*10
    Lat raises 3 sets of 109 @10kg

    Legs (never really worked legs hence real skinny and need most attention!)

    Squats
    Calf raises

    I also took a few pictures today
    Attached Images Attached Images

  2. #2
    Is Doin It 4 Da Shorteez
    LAM's Avatar


    Join Date
    May 2002
    Gender
    Male
    Location
    Las Vegas & Florida & St. Croix
    Posts
    16,312
    Rep Points
    923581149

    the WO looks fine. the question is how is your stretching routine ?
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

  3. #3
    Registered User


    Join Date
    Feb 2005
    Posts
    385
    Rep Points
    10

    probably not very good spend five minutes at end of work out on stretching apparatus is this enough?

  4. #4
    Is Doin It 4 Da Shorteez
    LAM's Avatar


    Join Date
    May 2002
    Gender
    Male
    Location
    Las Vegas & Florida & St. Croix
    Posts
    16,312
    Rep Points
    923581149

    Quote Originally Posted by APG
    probably not very good spend five minutes at end of work out on stretching apparatus is this enough?
    not even close. many times low back injury is caused by a lack of flexability in the hamstrings. you need to get serious about your stretching to help protect your lower back
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

  5. #5
    Registered User


    Join Date
    Feb 2005
    Posts
    385
    Rep Points
    10






    ok thanks off to the gym now for chest/tri work out will stretch more than 5 mins try for 15-20

Similar Threads

  1. Back Pain; Mid to Lower back
    By zootroid in forum Training
    Replies: 2
    Last Post: 07-09-2007, 08:48 PM
  2. Upper back exercises for hurt lower back
    By ava in forum Training
    Replies: 1
    Last Post: 04-23-2007, 04:15 PM
  3. Replies: 11
    Last Post: 05-16-2006, 05:44 PM
  4. Lower Back Injury....
    By Cinabonn in forum Training
    Replies: 3
    Last Post: 11-15-2003, 12:55 AM
  5. lower back injury
    By swordfish in forum Training
    Replies: 15
    Last Post: 08-22-2003, 09:55 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
DISABLED END -->