Novice Question on FBW

[drseuss]

Not going to give a novel for background (it's all in the journal), but short story:

Prior back surgeries (lower back), age 39, M, 183ish, 5'11'' and I'll say cutting right now...with considering bulk in the winter.

For my first FBW last Sunday, I did the following:

• Squats (Smith machine) - 3 sets 15 reps
• Incline bench press with DB - 3 sets 15 reps
• Leg Press - 3 sets 15 reps
• Seated shoulder press - 3 sets 15 reps
• Lunges - 3 sets 10 reps per leg
• Flat bench narrow grip with bar (working triceps) - 3 sets 20 reps
• Bent Row with T-bar - 3 sets 15 reps
• Bicep curls w/ straight bar - 3 sets 15 reps

Not sure of the weight (all written down at the gym), but my question is, does this look okay to start? I'm going back tonight, but this is the only FBW routine I've got so is it okay to just do this one again tonight?

By the way-- not liking the leg press. From what I've read, unless it's done correctly it can facilitate a lower back injury (mostly because you can load it up with weight and you don't have to worry about balance-- injury comes when you roll or curve your lumbar area with excessive weight). So all that said, is there an alternative to the leg press I can do on my own (no trainer tonight) or should I just stick to the workout and exclude the leg press?

Thanks--

 

[Adler1983]

Because of your lower back injuries I would hesitate to include the leg press, or any squat that places weight on your shoulders (Front squats, traditional squats, smith squats etc). Also, I don't see much upper body work. You need to have a balanced workout. Give up the smith machine bench for freeweight's (DB or BB), add some pullups and pushups.

When I perform full body workouts I focus on big synergistic movements that challenge as many muscle groups as possible (Bench, lunges, squats, dips, pullups, bent over row) and avoid single chain movements like biceps curls and triceps pushdowns

 

[(Silent)]

Not going to give a novel for background (it's all in the journal), but short story:

Prior back surgeries (lower back), age 39, M, 183ish, 5'11'' and I'll say cutting right now...with considering bulk in the winter.

For my first FBW last Sunday, I did the following:

• Squats (Smith machine) - 3 sets 15 reps
• Incline bench press with DB - 3 sets 15 reps
• Leg Press - 3 sets 15 reps
• Seated shoulder press - 3 sets 15 reps
• Lunges - 3 sets 10 reps per leg
• Flat bench narrow grip with bar (working triceps) - 3 sets 20 reps
• Bent Row with T-bar - 3 sets 15 reps
• Bicep curls w/ straight bar - 3 sets 15 reps

Not sure of the weight (all written down at the gym), but my question is, does this look okay to start? I'm going back tonight, but this is the only FBW routine I've got so is it okay to just do this one again tonight?

By the way-- not liking the leg press. From what I've read, unless it's done correctly it can facilitate a lower back injury (mostly because you can load it up with weight and you don't have to worry about balance-- injury comes when you roll or curve your lumbar area with excessive weight). So all that said, is there an alternative to the leg press I can do on my own (no trainer tonight) or should I just stick to the workout and exclude the leg press?

Thanks--

Because of your back injury I would suggest your form is assesed by a qualified sports physician. While in theory a Smith machine might help aid in lower the tension on the back and prevent injury. The fact remains that it all comes down to form. If the Smith is forcing your body into an unnatural possition, That you may not even feel as unnatural, Yet your body has no way of compensating do to the Forced ROM. Then you could be doing more damage then using a free weight.

However, With the free weight A quick jerk or the stability required by the spine might be to much. Of course this is based off of assumptions and speculations.

I highly recommend you have a sports medicine doctor at the least investigate your form and review your charts. Then He can either direct you to someone more qualified to give this advise or can assess and crytiqe proper form to assure your safety.


Now,

I recommend you remove the leg press, Its focus target is the quads however the squats are already placing enough stress on these. Besides I wouldn't recommend it to anyone with a past history of back troubles (especially your kind).

I also strongly recommend you work in the endurance range for the first month at least. These would be 15-20reps while maintain long rest periods no mater what rep range you choose. I choose to be overcautious when it comes to preexisting back injury's.

Best of luck none the less.

PS
Again for the sake of the back. You might consider this in place of the bent over rows Cambered Bar Lying Row
This is theory would reduce stress on your 4th lumbar ( I believe thats the one you said you injured?)

 

[drseuss]

Because of your lower back injuries I would hesitate to include the leg press, or any squat that places weight on your shoulders (Front squats, traditional squats, smith squats etc). Also, I don't see much upper body work. You need to have a balanced workout. Give up the smith machine bench for freeweight's (DB or BB), add some pullups and pushups.

When I perform full body workouts I focus on big synergistic movements that challenge as many muscle groups as possible (Bench, lunges, squats, dips, pullups, bent over row) and avoid single chain movements like biceps curls and triceps pushdowns

I may have gotten it wrong, but the squats I did were on a smith-like machine. With that, I didn't have too many concerns as long as I concentrated on form over weight (weight can come later). I liked that one because I'm still feeling it pretty much from the waist down and I haven't gotten to work those muscles in a while (at least not like that). I will definately ditch the leg press though--

So without the leg press, should I sub another lower body exercise (and if so...suggestions?) or should I do an additional bench press variation (since I've already got incline bench press w/DB)?

I'll also include dips/pullups. I've been doing a lot of push ups (100+) and/or plank exercises with boot camp the past 3-4 months, but I can continue to throw in push ups.

 

[drseuss]

(Silent)-- thanks. I've got a lot more reading to do. That alternate row looks interesting but I'm actually more interested in the site it's on. A lot of excellent information.

As for the evaluation, I had my doc (a sports med doc) check me out before I started. What I'm having trouble with is finding a trainer...or at least a good trainer.

You see, before I started reading on these forums, I'd have probably listened to the trainer at the gym and believed it all as gospel...after all, he's the trainer. Now that I've been reading, it's easier to see some "flaws" in the training.

I know back injuries are scary subjects-- and really they should be. But one of the best ways to prevent re-injury is to know the limitations, anatomy, and physiology of the injury. Strengthening my core will ultimately be my best defense in re-injury.

Now I just gotta get a few good routines together to get me there--

Thanks again-- like I said, I've got some homework to do.

 

[(Silent)]

I know back injuries are scary subjects-- and really they should be. But one of the best ways to prevent re-injury is to know the limitations, anatomy, and physiology of the injury. Strengthening my core will ultimately be my best defense in re-injury.

Exactly, Though remember endurance is just important if not more important when it comes to the core. Focus on both strength and increasing overall endurance of your core.

Yeah that site really has some great stuff in it. I figured everyone knew about it around here.

 

[drseuss]

Exactly, Though remember endurance is just important if not more important when it comes to the core. Focus on both strength and increasing overall endurance of your core.

Yeah that site really has some great stuff in it. I figured everyone knew about it around here.

Very true-- first focus is on form/endurance, then I'll tackle lower reps, higher weight and building muscle. As much as I'd like overnight results, I know those don't come, heh heh.

And the site? I'm sure it's been posted around here, but with the amount of stuff on the site, it's not always to weed through and find all the useful tools.