Building a workout routine

[black2002ls]

A little background. I was a power lifter in high school, go heavy and go hard. That was 11 years ago. I've not had a steady work out routine since I graduated. I had back surgery late last year to repair a herniated disc at L3/L4 that had ruptured.

My goals are to improve my overall physical condition and regain the tone I used to have in my teens. I plan to invest in a road cycle in late February, with the goal to ride in a local bike race in September.

My girlfriend and I joined the YMCA here in Greenville. Today was my first work out. I stuck to the nautilus room today, with the notion that the greater control and focus on form will help me build my strength and conditioning around my lower back with a decreased risk of a new injury. I finished on the stationary bike.

Do any of you guys workout strictly with nautilus machines? If so, what exercises are you doing? Sets/reps? This is new ground for me. The last time I designed a real work out, I was helping guys win meets and chase records.

[Big A]

Though I appreciate you wanting to stick with machines for the stability aspect, I don't think that you are doing your core any favors by over-protecting it. I'd recommed mixing in very controlled dumbell and barbell exercises, to help develop your core. There should be only slightly more impact on your lower back if you use 100% correct form, and very little risk of injury if you are aware of your limits.

I also think that it would be a good idea to talk to your doctor, to get his or her opinion on exercise in general, as it relates to the healing lower back. You may get the "all clear" to do as you please, or they may have suggestions on exactly how prone to re-injury you are. A year isn't all that long for something like that to repair itself, and it would suck to hurt yourself or hinder the process, because you think that you can handle more than you really should be doing. Perhaps a few months of PT type stretches and exercises would be a good way to start, before you worry about stressing the body with weight training.

[Geor!]

How is your back doing now? I am now starting to get pain down in my ass through my leg. Feels like a pulled muscle, but isn't. Getting an MRI sometime next month...

[black2002ls]

Though I appreciate you wanting to stick with machines for the stability aspect, I don't think that you are doing your core any favors by over-protecting it. I'd recommed mixing in very controlled dumbell and barbell exercises, to help develop your core. There should be only slightly more impact on your lower back if you use 100% correct form, and very little risk of injury if you are aware of your limits.

I also think that it would be a good idea to talk to your doctor, to get his or her opinion on exercise in general, as it relates to the healing lower back. You may get the "all clear" to do as you please, or they may have suggestions on exactly how prone to re-injury you are. A year isn't all that long for something like that to repair itself, and it would suck to hurt yourself or hinder the process, because you think that you can handle more than you really should be doing. Perhaps a few months of PT type stretches and exercises would be a good way to start, before you worry about stressing the body with weight training.

Thanks for the dumbell recommendations. As I get back into shape and am more comfortable with my abilities, I will add those to my routine.

As for doctors recommendations. I was cleared for exercise/working out about 2 months ago. Both for the gym as well as cycling. My doctor has been excellent through this whole process. Any time I've had a need or desire to change my routine to incorporate more physical activity, he has been understanding, and his comments have always centered around the notion that I am cleared to do whatever I am comfortable with so long as I don't over do it. If I get into a situation where I cause any discomfort, I end the activity and relax. Today was workout number two. Yesterday I did some light reps on the upper body machines followed by 10 minutes on the stationary bike. Today, I did light lower body, again followed by 10 minutes on the stationary bike. So far, nothing has given me any issues.

How is your back doing now? I am now starting to get pain down in my ass through my leg. Feels like a pulled muscle, but isn't. Getting an MRI sometime next month...

So far so good. From a lot of my research, they say that the disc doesn't approach fully healed for about 6 months. Of course everyone's body is different. I went through a spell about 2 months post op where I experienced an increased level of discomfort. They put me on a round of oral steroids to kill the inflammation which did their job. I have been VERY surprised at how tolerant my back has been to the workouts. Granted, I'm only two days in and haven't really taxed my body. I focus on the motions of each exercise, VERY mindful of how my lower back reacts. At this point, I am 100% glad that I decided to have the surgery.

Also, the pain you are describing is quite similar to what I went through. I thought they had sent you for an MRI previously?

[Big A]

Ease into it like you are, and you shouldn't have any issues. Keep your form strict, and don't get into a hurry about adding weight, but you should be able to stress the muscles enough to grow. I would think by what your doc has said, that in a few months you should be able to do just about any free weight exercises at 100% exertion, provided you don't get to the point of needing to cheat. Swinging too heavy of a weight is where you open yourself up to injury, and of course exercises that bend or twist the core, like squats, crunches, etc.

I'd suggest tht if you do start incorporating free weights like curls, make sure that you are seated on the bench with the full back pad. It's all to easy to let your body twist and bend without that support. It'll also keep your form in check, it's harder to swing sitting down like that.

[Geor!]

Thanks for the dumbell recommendations. As I get back into shape and am more comfortable with my abilities, I will add those to my routine.

As for doctors recommendations. I was cleared for exercise/working out about 2 months ago. Both for the gym as well as cycling. My doctor has been excellent through this whole process. Any time I've had a need or desire to change my routine to incorporate more physical activity, he has been understanding, and his comments have always centered around the notion that I am cleared to do whatever I am comfortable with so long as I don't over do it. If I get into a situation where I cause any discomfort, I end the activity and relax. Today was workout number two. Yesterday I did some light reps on the upper body machines followed by 10 minutes on the stationary bike. Today, I did light lower body, again followed by 10 minutes on the stationary bike. So far, nothing has given me any issues.



So far so good. From a lot of my research, they say that the disc doesn't approach fully healed for about 6 months. Of course everyone's body is different. I went through a spell about 2 months post op where I experienced an increased level of discomfort. They put me on a round of oral steroids to kill the inflammation which did their job. I have been VERY surprised at how tolerant my back has been to the workouts. Granted, I'm only two days in and haven't really taxed my body. I focus on the motions of each exercise, VERY mindful of how my lower back reacts. At this point, I am 100% glad that I decided to have the surgery.

Also, the pain you are describing is quite similar to what I went through. I thought they had sent you for an MRI previously?

Good deal, man. I'm glad everything's working out OK!

Nope, no MRI yet. I believe when I PMed you, I was actually just getting around to seeing a specialist. She wanted a scan, but I opted to delay it until the turn of the year due to insurance purposes.

[black2002ls]

Good deal, man. I'm glad everything's working out OK!

Nope, no MRI yet. I believe when I PMed you, I was actually just getting around to seeing a specialist. She wanted a scan, but I opted to delay it until the turn of the year due to insurance purposes.

Gotcha! Let me know what they say

Sent from my SAMSUNG-SGH-I727 using Tapatalk 2

[black2002ls]

A quick update. Feeling pretty good still. So far, no issues with the lower back. I can definitely feel a difference in my upper body.

I've been trying to follow the paleo diet plan, not that I need to lose weight, but more to try and be healthier and have a more consistent energy level through the day. The next thing I need to do is to find some supplements that will complement the paleo diet.

[Big A]

A quick update. Feeling pretty good still. So far, no issues with the lower back. I can definitely feel a difference in my upper body.

I've been trying to follow the paleo diet plan, not that I need to lose weight, but more to try and be healthier and have a more consistent energy level through the day. The next thing I need to do is to find some supplements that will complement the paleo diet.

Good to hear dude, keep it up. Solid nutrition will take you a long way, even without supplements, especially when you're green.

[White_lightning]

my back is FUCKED..
Bi-lateral herniation of L5S1... and 5-6 other bulging or herniated disks.

Aaron can vouch that i have worked out a regime to work completely around it had had decent strength results...

if you have any questions about lifting with a fucked up back.. LMK. I have lifted through the pain of a fucked up back for over a decade now.

[black2002ls]

my back is FUCKED..
Bi-lateral herniation of L5S1... and 5-6 other bulging or herniated disks.

Aaron can vouch that i have worked out a regime to work completely around it had had decent strength results...

if you have any questions about lifting with a fucked up back.. LMK. I have lifted through the pain of a fucked up back for over a decade now.

Thanks for the offer. I've done OK so far, sticking to nautilus machines and the stationary bike, focusing on form and muscle group isolation to not incorporate my lower back muscles, or at least not put any excess strain on them. I've not had any pain local to the area of my surgery, I've actually noticed an improvement in my daily function and less discomfort in that area during normal activity. This is most likely due to a stronger core.

[jdgregory84]

Working out on machines isn't gonna help form. Do light free weights and have somebody coach you.