I’ve been out of commission for about 2 months. I have a couple of herniated disks (L4-L5) in my lower back and aggravated the injury back in early March. I didn’t listen to my body and made it worse so instead of simply resting for a week or two, I got ansy and ended up being forced to not lift anything significant until this last week.
With that said, I’m am forced to find training strategies that do not or will not exacerbate the injury. So, obviously, lifts with any amount of axial loading are out. Any advice as too what lifts may be safe and effective is welcome.
With that said, I’m using this forum, which is a great idea by the way, to keep track of my journey to a respectable physique while managing my back. My main goal, which is to drop about 20-25 pounds, is spurred by two things: 1.) I want to look better nekked! and 2.) My lower back will benefit.
Listed below are my beginning stats and current workout schedule.
Approx. 22.5% bodyfat (3-site)
Current Workout Schedule:
Sunday: 45-60 minutes moderate-intensity Cardio; Abs
Tuesday: Back, Abs, 15-20 minutes HIIT
Wednesday: Legs, 30 minutes treadmill walking, varying speed and incline
Thursday: Chest, Abs, 15-20 minutes HIIT
Saturday: Shoulders, Arms, 30-45 minutes moderate-intensity cardio
I’ll basically be taken in approximately 2600 calories per training day and 2200 per non-training day in an 45/35/20 macronutrient breakdown. I’ll be posting progress pics once every two weeks, with weekly weight-in’s.