Please critic my rehab program

[sonar1234]

Hi guys, well i been cleared to get back in the gym and told to stay active since my back pain is muscular, osteo told me that the more i move the best it is.

I decided to go the full body weight training way 3 times a week.

Leg press 2-3 sets of 8-15 reps
Leg curls 2 sets of 8-12 reps
Vertical bench press 2 sets of 8-15 reps
Incline bench press 1 set of 8 reps
Chin ups 3 sets of 12 reps on the gravitron machine (Assisted)
Military press on machine 3 sets of 8-12 reps
Triceps pushdown 3 sets of 12 reps
seated curl machine 3 sets of 12 reps

end of workout 20-30 minutes of elliptic machine (Boring has shit but i gotta keep moving)

I cutted out the close pulley row cause i found myself in more pain the next day.

I try to lift heavier each time i train, i did this 4 times now, i still have some pains but the osteo told me that i gotta work hard on my streching and exercise he gave me to do has well.

Neck strech
lower back strech
Massage myself with a stress ball (size of a hand and really hard little ball) this works amazing.

I really like training on machines, i feel a better pump and my body looks a lot better too.

I am at 213 pounds now, of course my goal is to lose fat has well.

Thanks guys and feel free re-arrange some exercises and comments.

Also: They have re-arrange things in the plante where i work and now say i have to go from my desk in the plant its a very long walk, i try to walk has much has i can in one day so that is extra cardio right there.

[Doc.Sust]

i am not a fan of doint the same thin every day i train, i think it wears you down and becomes tedious with time, i would do this program twice a wk at most, not three times.increase the number of set in the flat press to 3 sets and 2-3 sets on incline . 3 sets of leg pres and 3 sets of leg curls on the 3rd day you can use an auxillary/cardio day, maybe hit some muscle groups you need more improvemnets on. example tuesday, your routine, thurs, auxillary day, sat your routine. sonar have you ever looked into the iron man hit program? i think you would like it, and we can change it around to make it more of a rehab program and less of a BBing program.read it in the workout forum, there is a sticky, "various training programs" read it and i will help you work something out if you like

[sonar1234]

The shit her doc is that i am stinking limited to what i can do and cannot do, i am still testing myself at this damn point.

Now i know that if i start doing any damn work that hit the traps i am fukked cause the pain comes back, so i cant bent row, i can close grip pulley row and i cant do the best exercise that i love for shoulders which is the military press with a bar.

For the time being i need to stick with this scheme, if i find it to be to hard i will do has you say doc and do it twice a week, for now my osteo told me to stick with this and see where its all going.

I am no able to run a bit in the street has well, nothing to have a standing ovation LOL but i can run say 10 minutes without to much pain.

Still i will be sure to look up this training program you told me.

Thanks doc

[Doc.Sust]

before you dismiss it, take a look at the program, you can use your same exercises that you posted in your program with the HIT program. therepp schem is slightly different , but it is a total of 3 working sets for each exercise, porgram has very low volume,

[Doc.Sust]

summary of HIT

the order 4 workout wks 1-3

Workout A - in this order

* Chest (1warmup)> Shoulder (1warmup) > Triceps (1warmup) > Traps (1warmup)> Abs

Workout B - in this order

* Lat Width(1warmup) > Lat Thickness (1optional warmup)> Biceps(1warmup) > Calves (1warmup)> Quads(1warmup) > Hams (1 optional warmup)

order for wks 4,5,6
Workout A :

Biceps > Triceps > Calves > Quads > Hams

Workout B :

Chest > Lat Width > Lat Thickness > Shoulders > Traps > Abs

During the first 3 weeks of the HIT - You will follow a med-low-high range protocol.
i.e. flat bench
med = 6-10 reps (i.e. 275lbs 7reps) set #1
low = 3-5 reps (i.e. 315lbs 3 reps) set #2
high = 11-15 reps (i.e. 240lbs 12 reps) set #3

You will adjust weight accordingly to how much you can do at each range near/close to failure.

Each week you will try to increase the weight. After you follow this for the FIRST 3 WEEKS. Weeks 4-5-6 will include a REST-PAUSE/DELAYED FORCED REP ON ONLY THE THIRD AND FINAL SET (#3). For example let's say that on your 3rd set (11-15 rep range) you're only able to go execute on incline bench 12reps x 250lbs. You RACK the weight - REST 15-20seconds > and then FORCE OUT another 1-3 reps hitting closer to that upper rep end goal.
If you already hit the 15 rep end - RACK the weight again, rest 15-20seconds and blast out another few.

EXERCISE LIST
Biceps= Dbell curls, triceps= tri pushdowns, calves=calf raises, quads=squats, hams= leg curl

Chest=press, lat width= wide lat pull down, lat thickness = Dbell rows ,shoulders =Dbell over head press, traps= high pull ,abs = crunches

[Doc.Sust]

we can change this so you dont work to failure or do forced reps and make it a light rehab plan

[sonar1234]

Thanks Doc, i cant squat, i cant deadlift either.

I used to do the HIT training before i got injured. That training looks a lot like the HST training too.

I am doing a bit of HST Hypertrophy Specific Training + 30 minutes cardio cause done in the morning you burn up the glycogen in your muscles, that happens only on a full body workout, that way after you eat the carbs you eat go straight to the muscles and not stored has bodyfat.

I started learning this when i bought the UD2.0 by Lyle Mcdonald, there is the low carb diet in there and carb ups that are great.

Has for now me and girlfriend are eating very well, no diet just eating very well.

I like doing machines mixed with weight, i dont have a choice of using the leg press cause there is nothing that will make me load up the legs better.

This morning i loaded up close to 600 pounds on the leg press and i manage 10 good reps, my leg curl was also up 100 pounds for 10 good reps.

My vertical bench press was at 180 pounds this morning and smith machine incline was at 135 pounds (not much but i went more for the pump that time)

On the gravitron chin ups i was able to get 3 sets of 12 good reps and added 95 pounds to help lift myself i weight in at 215 pounds right now so i lefted 120 pounds, this is better then using the lat pulldown.

My osteo the new guy told me that this muscular pain requirs a lot of streching and that i gotta work at it hard to eliminate all that pain.

Gets really boring at some point always streching, massages with hard ball, sometimes i wish the pain would just go away but i gotta think positive at least i am back training, and i can run a bit too.

[Doc.Sust]

like i said, you can bub in the leg press and whtever exercise you need into the HIT progrm, this progrm is superior to yours because of its every other day approach insted of doing the same thing every single day, use it as a template and make it your own,let it evolve and make it your own rehab pogram.

[sonar1234]

Doc HST is every other day too?

When i was on the HIT program i was doing this scheme.

Trained on Monday and Thursday only:

Squats 2 sets of failure
Deadlifts 2 sets of failure
bench press 2 sets of failure
chins ups 2 sets of failure
bent rows 2 sets of failure
standing military press 2 sets of failure
for good mesures bb curls and some triceps pushdown

You know the drill when i say failure i mean anywhere from 6-8 reps.

I just spoke this morning with the osteopath, i had left him a message last week conserning the diaphragm (this guys is awsome he worked in it a lot and all my stomach bloating and digestive problems went away at 80%)

I went true the whole program with him again on the phone, he told me to stick with it for now and to avoid anything that gives me pain. He said that since i feel pain afterwards there is a way to manage it too and he feels that i should be ok in no time.

I read on the supplement board that someone who was injured used pheraplex and even if he couldnt squat nor deadlift he got some pertty good results from it, i just stated a cycle today nothing much i will stick to the 20mg a day 2 pills for one month.

I feel that working on machines really gives me an definition that the free weights didnt, say if i did the military press with weights i would feel the pain right away, but by using the press machine nautilus nitro i can use a lot of weight 120 pounds feel it straight in the whole shoulder and leave the machine without pain, same has the vertical bench press, my whole back is supported the whole time.

By using the incline bench press on the smith machine i feel it straight into the upper chest and i really love the feeling.

Right now i am doing around 20 sets per body part 3 times per week.

If you are interested doc i can bref you a bit on the HST and UD2.0 diet.

Maybe open a type of sticky it works great.