Begining Training after a serious Injury

[LftHndPwrHouse]

I have been out for 2 months now and counting.
About two months ago i was doing incline DB presses. I finished my last set got up to stretch. When i went to pick up the second 95lb DB i felt a pop in the lower right side of my back. I colapsed on a hammer strenght machine.

Later after going to the hospital(really sucked being taking out of the gym in a streacher). Yes it did hurt that much. I was frozen in pain i was leaning on a bar stool and a cruch waiting for the ambulance to come, Shaking and sweating it hurt that much.
I learned I tore a ligament that attaches a muslce in my lower back to my hip.

I gained a few pounds in fat just laying on my ass for the past month. Im shure i lost some strenght being out that long. I have just recently been able to do some cardio.


I am wondering how would you get back in to working out?

I was thinking about doing cardio 5x a week and putting my self on a circut training rutine until im 100%.

Im scared shitless to pick up something heavy and retare it. I seem to have a get really shreaded mindset now that i put a few lbs of fat on. I want to hit some AAS this winter and i want to get really shreaded before i use it. This way will be able to monitor my progress and weaknesses closer then ever.

Help a Good Bro Out!

 

[LftHndPwrHouse]

No opinions. Is it worth going on a mainly cardio training program? Or should i just go back in to what i use to do?

 

[b fold the truth]

I'd think that just walking on a treadmill, doing some sort of cardio for a while, some stretching, reverse hypers and LOTS of AR work would do you wonders...

B True

 

[RusPA81]

A big part of what you to do is to get back into it mentally. This may be harder then the physical part, especially if you hurt yourself while exercising. I had an accident with a leg press machine crashing on me last year, and I could not walk for a week. When I started doing legs again 3 weeks later I was scared to death of the machine even with a light weight. Try having a spotter around, it may make you more comfortable. Besides that, just try to convince yourself, that this won't happen again, and slowly get back into it. Eventually I think that your passion for lifting will overtake you fear of injury.

 

[LftHndPwrHouse]

Thanks b fold.
I have been pretty much doing that. I went for some PT for a while. It was kinda a joke. They had me doing exercises that were so light i couldnt even feel them working. So now im on my own.
I feel pretty good now i can lift a good amount. I was doing reverse crunches at 120lbs.(not bad for an injury)
I am just wondering if it would be worth doing tons of cardio on more of a circut training program when i get full swing?
My stats right now are 6'0 231 14%bf
Or should i just use my normal lifting rutine at a light weight.

 

[Lord_Suston]

tons of lower back rehab and some cardio and stretching

 

[LftHndPwrHouse]

Well today was my first day back.

I decided to get that hard feeling back I am going to to a modified circut training rutine(mostly all machines) for a while untill I get confident enough to start tossing around free weights.

Tuesday
I did alot of warm up stretching.
Ran/jogged 2 miles.
Then I did simple 2 exercise 3 sets of 10 work out for all the major upperbody muscle groups.(except back) with alot of stretching in between.

Tomarrow(Wednesday)
I am going to go very light across the leg and back machines with an equal amount of cardio.

Thursday just cardio

Friday Upperbody...cardio

Saturday Lower body...cardio

Sunday Cardio only.......pattern continues.

What do you guys think? I figue this way i will be able to gradually work back in to it and still give enough time to heal in between workouts

 

[RusPA81]

Well today was my first day back.

I decided to get that hard feeling back I am going to to a modified circut training rutine(mostly all machines) for a while untill I get confident enough to start tossing around free weights.

Tuesday
I did alot of warm up stretching.
Ran/jogged 2 miles.
Then I did simple 2 exercise 3 sets of 10 work out for all the major upperbody muscle groups.(except back) with alot of stretching in between.

Tomarrow(Wednesday)
I am going to go very light across the leg and back machines with an equal amount of cardio.

Thursday just cardio

Friday Upperbody...cardio

Saturday Lower body...cardio

Sunday Cardio only.......pattern continues.

What do you guys think? I figue this way i will be able to gradually work back in to it and still give enough time to heal in between workouts

Definately get back into it gradually. Just pay attention to how your body reacts and stop if you feel like you have reagrivated the injury.