Hey so i dont know **** thats why i need yalls advice. i work out in my room. been working for about 10 months on a routine my dad set me up with and i changed it to the WBB routine #1 which wasn't much different 2 months ago. except i dont do the squats or deadlifts because i was in a bad car accident 5 months ago and my lower back has not fully recovered and if i hurt it again i cant work very well(mechanic). so what am i missing out on? are those workouts really essential? ive squatted once since the wreck at gym on a visitor pass and was told i did really good though. thanks for any help
yea but i can only fit so much weight on the db's
What kind of set of do you have? Give us a little more information. (Sorry about the crash.)
What's your current routine? How about lunges? Or, even better: one-fotted DB squats. Just prop a leg on your bed or other stole behind you and squat one-footed.
ive got a bench with an attachment to do leg curls and calve raises Etc... barbell and adjustable dumbells.Originally Posted by PhilsterT
my routine lately has been the WBB weight training routine #1 except more reps:
Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps (don't do this)
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Day 2 : OFF
Day 3 : Legs
Squats : 2 x 6-8 reps (don't do this)
Hack Squats : 2 x 6-8 reps (not this one)
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps (nor this one)
Standing Calve Raises : 4 x 10 reps
Day 4 : OFF
Day 5 : Shoulders, Triceps and Biceps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 6 : OFF
Day 7 : OFF
Last edited by Daniel TRISTAN; 09-10-2006 at 09:21 PM.
I would say leg extensions are very hard on your legs and not good for them.
Put in one-legged squats and lunges. (Can you picture a one-legged squat?) Just raise one leg behind you and rest it on a surface a foot or so high. Or, is this too much pressure on you? Use DBs or BBs.
But is doing the deadlift important? thats my real problem cause my lower back is fuct
Huh!? Care to explain.
Walking lunges are an excellent leg exercise and are very easy on the back. I love them.
I think he means if your back is punched it is going to be hard to squat, milli press, or do basically any exercise where the weight is on or pushing down on your back.Originally Posted by PhilsterT
On the other hand, very light deads and/or hyperextensions might help you rehab your back. Talk to a doc and find out what a professional has to say.
I constantly see dudes at the college gym with knee cartiledge injuries using the leg extension machine. if it's bad, why use it for rehab?Originally Posted by PhilsterT
Deadlift 505x2 8/1/2010
Squat 435x1 7/13/2010
Bench Press 325x1 8/12/2010
It depends on how you do them. 12-15 reps of moderate weight and good control over the weight's motion...not so bad.Originally Posted by KenpoDude
4 reps of super heavy weight...that's hard on the knees.
to the OP...how about romanian deadlifts? a lot less strain on the lower back, but still works it to some degree via stabilization.
has the doc said your back will ever be normal? did you go through physical therapy for it?
Correct. Thanks for clarifying.Originally Posted by RedSpikeyThing
If you can't do deadlifts with 95lb on a barbell, why in the world do you think you can safely pick up two 50lbs to do some presses?
If your lower back is not fully recovered, you should be doing rehab. Talk to your doctor/physical therapist for more advice.
Facebook - BW166 SQ585 BP405 DL660 CL310
well all he does is give me strong pills and im tired of being high all the time. unfortuneately i hurt it bad enough to cause some very painfull problems for a while but nothing is damaged enough to where it would need surgical or physical repair(atleast thats what i think he said) i'm supposed to rest it get it hot and take the drugs for as long as it takes. but i can deadlift and i do a deadlift once or twice to do my shrugs. no problem just hurts a little but i will not do anything more than that or it'll hurt for a week. So yes with a little pain and strain i can deadlift 130-160 lbs. on my still recovering back if only for a moment.