Crazy but going to ask

Discussion in 'Workout Programs' started by PitBull, Dec 21, 2017.

  1. PitBull

    PitBull JunkYard Dog

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    Ok, stuck for answers on my way back to getting back to normality.

    Before my colonoscopy I experimented with PH3 and found it was great, since my colonoscopy, the process of returning and doing weights, seemed to have aggravated my QL Muscle and maybe Sacroiliac Joint. Currently doing a mobility and recovery exercises whilst taking a good 6 weeks off gym so I can stay mobilized at work and get my job done as I normally go late at night to the gym.

    What would recommendations be on returning to gym? I have no clue, and my former trainer who I thought could give me some answers whilst never charged, now added me to the ignore list since sending him a email asking for help.

    I was thinking maybe do Avatar Nutrition or something similar, but I am not sure if that is the right move.

    Really just looking for a pathway back. I believe most likely Deadlifts are out for a further 6 months to avoid any dragging on lower back, Bench Press maybe possible, but DB Bench definitely out.

    Squats were out due to already established hip issue, researched into small hip sockets and I am like 6F 4 tall, but I was doing Hack Squats for that.

    I was thinking along the lines of extra cardio at the start, possibly 3 days or 4 days a week, ectomorph also, but prone for fat build up with wrong foods, so I have to be careful.

    Some say Cardio, be careful for muscle will get destroyed. But I really may need it to get my conditioning back to a good level...

    Also as 44 years old appraoch's resting more to encourage growth as why I was thinking 4 days.

    Any help ideas appreciated.
     
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  3. Tac

    Tac Old Fart

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    I am no personal trainer or exercise expert but I did recently have 5 months out of the gym. From my experience, our bodies have the ability to recover lost ground fairly quickly, due to "muscle memory" and the tendency to return to a previously held state.

    My strength returned to its previous level within six weeks (after 5 months out of the gym). I am 52.

    Some light cardio (~60% max HR) should not cause any issues with muscle loss so long as you are eating enough and lifting some weights.

    Hope this helps.
     
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  4. Eidolon

    Eidolon Bit Fatty

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    Old man @Tac speaks the truth. I'd start on isolation exercises for a month or two, then start adding light compounds.
     
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  5. RetSwerb

    RetSwerb Member AGJ Supporter

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    No expert but I fractured my l4 which triggered mine. Was out for about 3 months but was experiencing severe muscle spasms if I twisted or bent a certain way. I found that really focusing on lower back, glute, and hamstring stretches really helped free up tension and making sure My core was tight. Even started wearing my weight lifting belt a little more regularly to help keep myself from over exaggerating my movements even with light weight.
     
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  6. PitBull

    PitBull JunkYard Dog

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    Great point about the belt. Thinking similar, pain has gone as low as .25 last few days. Going to restart mobility tomorrow as I have been sick with tonsillitis.
     
  7. RetSwerb

    RetSwerb Member AGJ Supporter

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    Sorry to hear brother. Yeah the belt helped to keep it locked in still had some pain but wasn't to the point where I was going to collapse until I felt like I could walk again.
     
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