I would like some feedback on my routine. Background: 49, never really been in shape, went from skinny fat to just fucking fat.
Blew a disc last year, had surgery, blew it out during recovery, and had the same surgery again. Been doing physical therapy twice a week since May, cleared for gym in July, going religiously since then.
But here's the deal: I am not cleared to lift heavy or to use free weights. In fact, my pt says I will probably never do a deadlift or weighted squat for the rest of my days.
So, I am doing the following routine, modified from my pt routine. Would love some feedback. Shoulder, military press, back extension, ab curls, etc. are all off limits.
All weights are machine.
MWF:
3x10 preacher curls
3x10 chest press
1x30 seated dip
1x30 fly
1x30 lat pull
1x30 shrug
1x30 calf press
1x30 lat raise
30 min incline treadmill (can't run or even walk fast due to nerve issues)
T-TH
10 min reverse treadmill
1x12 WITY
1x30 Row
1x30 abduction
1x30 adduction
5 min leg press
30 gorilla
30 leg rotations (not sure of name) edit: fire hydrants is the name of the exercise.
2 x daily
Ham cross stretch 4 x 15 seconds per leg
Leg lift ham stretch 4 x 15 sec per leg
30 pelvic rock
30 pelvic tilt
5 x 10 second isotonic obliques
5 x 10 second isotonic abs
4 x 15 second calf stretch per leg 1 x 30 calf raises
I am so seeing good results, losing weight and gaining strength, but would like to do better. In particular, would love to figure of if there are some back safe compound exercises I could do on a machine.
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