I’ve been trying to get back in shape for a while now. I was able to spend a few months at the gym last year until family events kept me from going for a several months (my wife was injured in a car accident) I’m looking to gain probably 10 or 20 pounds of muscle and tone up quite a bit, however I do need to also cut fat (I gained quite a bit of weight in the last few months… After the accident I didn’t really take the time to keep track of what I ate and often went to fast food. Things are getting back to normal though, so I should be able to spend the time making lean meals at home).
I wanted to get my workout looked over before I start back up. Also, before the accident I was having a lot of difficulty with squats and had thrown out my lower back several times, preventing me from working out for several days afterwards. I try to keep my back straight, look up, and tighten my abdomen when doing the squats, so I think I’m doing them right (I do them the same way I do deadlifts, and I haven’t hurt my back doing those) I know my lower back is weak though (I was only able to deadlift around 150 pounds), so I think that may be the problem… I’m not sure if I should hold off on squats (and do either short-step lunges or leg-presses on a machine) or if I should try a variation (such as front-squats). I’ve also heard that placing a block under my ankles can help alleviate some strain off the lower back. Any advice on what I should do?
Here’s my routine:
Weight: 185 lbs
(I’ll try and post more detailed measures and a pic in a few days)
Chin-up (Reverse have better synergy with Rows? More focus on biceps, less on traps)
Bench Press (Dumbbells)
Crunch (Monday), Hip Raise (Wednesday)
Calf-Raise (Standing using squat machine)
(All workouts are 5x5 except abs and chins)
I also plan on jogging a couple miles over the weekend.
Thanks for any help.