tombsc

Mon
Flat Bench (BB or DB, depends how I feel)
Incline DB Bench
Incline DB Flye

Tue
Wide grip pull ups
Lat pull downs (front)
Seated rows


Wed
Off

Thurs
Standing BB shoulder press
Seated DB Arnold press
Seated side raises
Shrugs

Fri
Hammer curls
Rope curls
Skull crushers
Tricep pushdowns

All 3x6-10reps.

I know this is kind of a cr4ppy routine. No legs work at all, and missing the best power lifts (squats, deads, BO rows), but I have properly knackered my back with a herniated disc which really limits me. Pain relief is just about manageable for the moment with regular epidural injections but it does mean I can't do any work involving my lower body. Nightmare I know, but I'd rather do this than nothing.

Anyway, any advice, recommendations, critique etc welcome.

Hopefully my back will improve (or I'll need surgery), and I can 'catchup' on lower body and power lifts later.

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irwit

I would of thought standing shoulder press, shrugs, would both but alot of stress on the lower back, well not stress but pressure.

Leg work you could still do leg press, curls, calf raises but on leg press machine, and lunges maybe ?

Lost Soul

What about resting and recovering?
Have you had a time frame for full recovery?

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tombsc

As long as I keep the spine straight, this is fine.

I can't do leg press, it's the angle it puts my spine at that causes the problem, even with no weight it causes pain. Lunges are a possibility - I will try them and see how it goes.

Yeah, I tried this for the first 6 months, if anything the pain increased even though I continued doing static core exercises as recommended by my physio. As sson as I started with the weights again, the back and sciatic pain reduced.
It's now been over a year since the injury with no sign of improvement. My consultant (a spinal surgeon) reckons I should just carry on as normal, and I should recover within 2 years...if not I'll need surgery which should reduce the sciatic pain, but won't help the back pain.

So the plan is to try to build myself up with a decent amount of muscle mass to support my spine to try to improve its chance of healing, and if I do need surgery, having a strong body should aid my recovery time so I can start training again asap.

So, if i add some lunges, and maybe some calf work - how is my routine?

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Lost Soul

how will that be possible?

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tombsc

Why wouldn't it be possible? I can do both of those with a straight spine, compression isn't the problem, bending is.

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Lost Soul

so leg pressing, leg extension and squats will be fine then?

No bending of the back essential for variations of those

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tombsc

Sorry, I didn't explain it very well at all. A straight spine isn't anything to do with it!

The problem I have is that I can't do any exercise that involves using the lower back as a 'hinge point'. So any movement that means my legs/hips go one way and my spine goes the other way is out of the question. So squats/leg press are no good, even with no weight squatting gives me pain - so even with a straight spine, the problem is when my lower back isn't lined up with my hips/legs (I can't do hanging leg raises either, perhaps that is a better example of what I mean).

Sorry for the poor description.

I think lunges may be ok though as my spine and hips won't be moving out of line.

So, now I've been a bit clearer....how's my routine?

Thanks
Tom

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Lost Soul

i disagree

Not sure what its goal is and there are not sets and reps on it

both need lower back support

personally i wouldnt train til i was straight

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tombsc

Care to elaborate?

As above, to gain mass and strength. Sets and reps in 1st post.

How? I do pulldowns using a cable, on my knees to prevent bad form as recommended by the gym instructors. Is there a better way?

Seated rows are also done using a cable. The resistance is all forwards, how can a back support be utilised?

As I said, training helps my pain and has been endorsed by my consultant (spinal surgeon) so I'll be keeping it up, but I see what you're saying. Most people say the same.

Thanks for your help, but a bit more info would be much more helpful. Blunt statements don't help me learn or understand what you mean or why you say it

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Lost Soul

In all honesty no as i dont agree with the notion of training and as for feeding "more information" with all due respect I cannot keep writing essay after essay, im just giving some starting points

here is a prime example:

seated row

http://www.exrx.net/WeightExercises/...SeatedRow.html

You are suggesting ES is not a synergist muscle in this movement?

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tombsc

Ok, so I do this one

http://www.exrx.net/WeightExercises/...SeatedRow.html

Not trying to argue with you, but I was hoping for some advice, not some statements with no information to back them up. That helps no-one. I'm not after an essay, just a bit more information, enough to help me learn and progress.

Thanks anyway.

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Lost Soul

ok, i will pass over to someone else mate

bump for others

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hackskii

If you have a weak or injured back, I would do some kind of ab work.
Part of the support for you back will be abs.

If you used light enough weight then why not do lunges?

If you are getting epidural injections then I would be careful.

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irwit

To be honest you are probably best just trying a few moves as light as possible. I still think standing shoulder press puts alot of strain on the back, your whole body is holding the weight, and when you lift your whole body takes even more strain. I guess only you will know what you can and cant do but anything with the back id take it real easy !