Ive got a situation

[youngN]

Aight well I messed up my back...its not a disc but hurts. Anyways here my split im doin these days:

Day 1 - Chest/Back
Day 2 - Legs/ Calves
day 3 - Arms/shoulders
Day 4- Off

Repeat

Depending on recovery time I may throw another off day in the mix (if thats the case it will be b/t day 1 and 2)...Im doing 4-5 sets per bodypart with 2-3 different exerices per each bodypart. Im keeping things in the 8 rep range and every other 2 work outs doing things in the 4-6 rep range. My muscles get pumped more quickly usually after 5 good sets but heal fast so im thinkin I need to hit things more often. I was doing 1 body part per week at around 9 sets but wasnt gettin much out of it.

Because of my back injury I can't do deadlifts or t-bar rows (sometimes bb rows)...Legs may be limited to lighter lifting in squats/leg presses (so i may get creative and do some rest pause or somethin)

Each gym day should be limited to around 45min - 1hr...Im cutting starting the monday after thanksgiving too. 4 days a week cardio for 40min either at night or in the morning. I need to get some bodyfat down. Currently 208lbs, 15% BF, 19yrs Old.

What do yall think?

[supasaiyan99]

Re: Ive got a situation

Your split looks fine. Definitely take an extra rest day inbetween workouts 1 and 2. Go easy and try not to introduce more injuries.

[kite]

Re: Ive got a situation

Where is your back hurting? If it's your lower back and you have access to a rev. hyper machine those are great for rehab.

[Stackt]

Re: Ive got a situation

Be careful with your back ! I am still taking it easy since summer everytime I think its the right time to get back to full blast I end up hurting it more .I havnt done back wo for awhile or its just light mine is my lower back that I have a problem with .Stretching is important ,I forgot to stretch one time and tried to do light ....I still strained it .Take care ,and be smart .

[youngN]

Re: Ive got a situation

yea im stretchin it every chance i can...moist heat and ibprofuen...My back only hurts when doing Deads, Heavy squats and whanot...I know my limitations though

[bgpittbull81]

Re: Ive got a situation

back injuries suck bro.take it easy...for the cardio i always get the best reasults if i do cardio in the mornin on some what of an empty stomach.... you burn more that way...try it and see how it works for ya...

[brody13]

Re: Ive got a situation

just rinse, wash, and repeat. also, that sucks, try the cold pool at the gym, the jump in the hot tub.

[DJDIGGLER]

Re: Ive got a situation

I think it looks pretty good. Something new I've been doing that has netted some decent gains is I do the same setup as you except after 1 or 2 days off I start the week over so its like your doing each bodypart every 5 days.