Help Build My Routine

mstaser

Hello Everyone, I need some help figuring out my workout routine.
I have been doing the Boot Camp deal for a while and had to give it up due to lower back issues (not from the class). So after taking a couple months off of working out to let back heal, I am back in a commercial gym. (Gold's) I love working out in the gym and I am focusing on activities that will not stress lower back. Pretty much anything that supports my upper body.

Alright, here are my details and goals.
I am 37, 6' tall, 200 lbs. I consider myself in shape and right where I want to be as far as weight. Thanks to using MFP a year and half ago, I have lost over 60 pounds. Anyway, I just want to build strength and shred what I can. My diet is very clean, high protein, low low carb and added fats.

I can only do workouts that can support my upper body.
I go to gym 3-4 times a week and want full body + cardio
for reference, I do run on treadmill with no issues but develop pains if I do like standing curls.

What can I do in a one hour workout 3-4 times a week.

Thank You for your help.
Matt

grantdumas7

Congratulations on your success so far. I know how it feels to have lower back issues. I have had my fair share due to weightlifting and some work related injuries although minor. I wouldn't neglect doing resistance for lower body altogether. I would slowly add exercise and see how they affect your lower back. Here are few exercises that you maybe able to do for you lower body. Some of these you may have to look up on youtube.
-Glute Ham Raises. Some gyms have a machine for this. If not you can use the seated calf raise machine provided the seat is wide enough.
-Hyper extensions.
-Reverse Hyperextensions. If your gym doesn't have the machine you can use a swiss ball and bench.
-Leg curls on swiss ball
-various dumbbell exercises including lunges, reverse lunges and step-ups.

For the routine itself I would suggest going to bodybuilding.com forum. In the the workout section there is a list of workout programs in the stickies. A routine call Allpros beginner would be a good choice. Just replace the squats and deadlifts with some of the exercises listed above.

mstaser

thanks for the info. I am nervous about hyper extensions. That is a word my chiro mentioned to avoid.

HeatherSanto

If you are all about muscle you would really like Body Beast. You can do it at home, but if you don't have all of the equipment you can take it to the gym and play it on a portable DVD. I know a bunch of people that do that.
You already eat clean so this should be a breeze for you. If you want info on where to get it, just shoot me a message.

I wanted to do it for myself but I'm not quite there yet to do it. I know you can do it while overweight, but I think I'd rather get down a little more and then do it.

darias_mommy

Good for you to stick with it even with injuries. i have a bulge and a hernitated disk between the crvical vertebrae, so I understand limitations and modifications. I would suggest starting with a cardio warm up and then focus on light weights with many reps. Like 4-5 sets of 15-20 reps. You'll build and burn. Then finish with more cardio and you'll shred. I can't do over the head things like shoulder presses, so I modify and use machines for the assist. Seems to take the pressure off. Look for machines that feel good and stick with them on a rotation. Good luck!

mstaser

I went to my chiro this morning and he said to start the reverse hypers and actually focus my workouts more on my back now. I have been avoiding my back for so long and it is getting weak. My strong front is pulling at my weak back and causing the pains. Time to start a new routine.

darias_mommy

Now that you have the "go ahead" maybe it would be a good idea to hire a trainer for a short amount of time to teach you proper form so you don't overdo it and hurt yourself. Your health is worth a small investment. Good luck and go slllloooooowwwww.