Hello all another Noob with some Questions..
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Hello all another Noob with some Questions.. - 12/24/2007 3:55:21 PM
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junkyardjedi
Posts: 2
Joined: 12/24/2007
Status: offline
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Hello all I am a 33 Year old male.. A couple of years ago I had bad fall and now have two Bulged disc's in my lower back... Since then I have put on over 45-50LBS.. :(
I am sure this had not helped my back at all.. I have been feeling somewhat better.. I still cant do pushups or wont even think about doing squats. I recently bought a soloflex to get started.. I like not having to lift excess weight IE plates.. I am trying to put together a workout that will help me get back into shape. Without putting my back... back outta shape.. Any suggestions on what exercises that I can do to get a full body workout.. with out doing more damage? Any help would be great..
Thanks
Jim
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RE: Hello all another Noob with some Questions.. - 12/25/2007 5:07:07 PM
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radbane
Posts: 70
Joined: 3/27/2007
Status: offline
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oh god,sory about your back. that is a nightmare to go through. can you do flat bench presses?
big problem is you can't do legs,no? except maybe for leg extensions which may be one of the least quad exercise with little back straining.
Shoulders: you could do raises. (rear,side,and front. and maybe upright rows)
Back: you could do wide grip and close grip chins
Bicep: barbell curls,dumbell curls,hammer curls,concentration curls,etc (but not all of 'em man,just pick out a couple first)
Triceps: Skullcrushers,Tricep pushdown and one arm tricep extensions)
these are just some of my suggestions. wait also for others to add their two cents.
_____________________________
before:
age: 25
height: 5'9 1/2
weight: 215 lbs
bench: 270 lbs
squat: 380 lbs
current:
age: turning 26
height: 5'9 1/2
weight: 201 lbs.
bench: same
squats: 400 lbs.
currently finished: Nano vapor, lost 10% more body fat
(in reply to junkyardjedi)
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RE: Hello all another Noob with some Questions.. - 12/25/2007 5:50:18 PM
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junkyardjedi
Posts: 2
Joined: 12/24/2007
Status: offline
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I can still leg extentions So I can work on my hammies etc just no squats because of my lower back.. I can bench press.. I however I am going to probably go with more reps as compared to added weight probably no more than 150lbs more likely around 100lbs.. Also I am a noob I am not sure about some of the names of the exercises you mentioned in your post.. I will do some more research on those names.. Mainly I want to get a full body workout with out sressing my lower back.. thanks for help...
Jim
(in reply to radbane)
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RE: Hello all another Noob with some Questions.. - 12/26/2007 5:51:00 AM
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Wyrms
Posts: 2998
Joined: 12/19/2006
From: Melbourne, Victoria, Australia
Status: offline
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For starters, go very easy on just about every exercise because to some degree your back will be involved in everything with enough strain.
Monday - Chest/Tris
Flat Bench Press, 4x10-12
Incline Dumbbell Press, 3x10-12
Close-Grip Bench Press, 3x10-12
Tricep Pushdown, 2x10-12 (http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html)
Wednesday - Legs/Deltoids
Leg Extensions - 3x10-12
Leg Curls - 3x10-12 (http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html)
Dumbbell Shoulder Press - 4x10-12 (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html)
Lateral Raises - 3x10-12 (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html)
Friday - Back/Bis
Pull-ups, 4x?
Chin-ups, 3x?
DB Curls, 4x10-12
Again, with EVERY EXERCISE. Do not push yourself or up the weight too high.
Be very careful about the weight you do and do not train to failure for those reps, you should be able to get them in easily enough.
Try that for a while and see how you go.
Ring a bell when you think you can get back to lower back work. 
_____________________________
http://img158.imageshack.us/img158/9951/transformationsh6.jpg
Stats as of April 17th: 5'5"1/2, 168lbs, 14-15%bf.
Goal: 185lbs, 6-8%bf.
- My body is my trophy.
Give a man a fish, and he'll eat for a day. Give a fish a man, and he'll eat for weeks!
- Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata
//Chief Eunuch of the Emancipation Detoxification. Punching baby seals since 2/12/08.
(in reply to junkyardjedi)
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RE: Hello all another Noob with some Questions.. - 12/26/2007 2:22:13 PM
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Rex 22
Posts: 267
Joined: 9/10/2007
Status: offline
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Chest and Triceps: -
Flat Bench Press (3x8)
Incline Dumbbell press (3x12)
Dips (3x12)
Back and Biceps: -
Wide Grip Chins (3x8)
Dumbbell Row (3x12)
Standing Barbell Curl (3x12)
Quads and Hams: -
Body Squats (3x8)
Stiff-Legged Deadlift (3x12)
Dumbbell Lunge (3x12)
Shoulders, Calves and Abs: -
Seated Dumbbell Press (3x8)
Standing Calf Raise (3x12)
Any abdominal exercise
This is a good routine split for beginners. Remeber as a beginner you should be more focused on form the proportion and ROM (Range of Motion) you preform the exercise before you should be focused on getting straight into heavy lifting. You will also need a good diet that will help you in numberous ways.
_____________________________
Recent Maxes.
Barbell Bench Press - 265 lbs.
Barbell Military Press - 187 lbs.
Barbell Squat - 340 lbs.
Barbell Deadlift - 362 lbs.
(in reply to Wyrms)
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