Damn Hog, I’ll send some positive and healing vibes your way.
I hope you’ll be able to move freely within a short amount of time.
Walking is so good, just walk on, if you like to listen to music then a couple of earbuds and then just stroll along build up to an hour or more.
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Thx @mortdk. The back is progressing slowly. I’ll keep moving and focus on weight loss then come back. I’ve decided to do total body body weight, single leg isolation moves, core, conditioning, non barbell work until the back returns to shape. Then I’ll rotate back to a linear program keeping conditioning the primary focus to keep mobility and endurance high.
It’s all part of the process (for me at least). I’ll come back and be better than ever
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You can always join me with the light weight hip PT stuff.
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@losthog this helped me a heap with my back. May help with yours too.
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05-01-2019. Rehab day 3 no May Day
Airdyne 6 min (much easier)
Squat:
45x10
55x10
65x10 (could have done more held back)
Glute bridges
X15
X15
X15
Hanging leg raise
X10
X10
X10
DB flat press (tempo press 5-0-5)
40x10
40x10
40x10
40x20 (no tempo)
Leg extensions
70x20
Switch to single leg
45x15
45x15
Banded hamstring curls (black)
X30
X30
X30
3 head monster
10s x10/10/10 x3
DB curls hold and curl
25x10
25x10
25x10
Seated DB tri extensions overhead
25x15 x3
58 minutes. I feel great post workout. I want to be training again but my back is no where near ready. I’ll keep this total body thing going being very careful with the back and slow steady progress.
This morning I had a slight spasm and for the most part I feel today was not an improvement in general healing. It did loosen up and all was fine but it is tighter today than yesterday.
Edit: after I wrote this at the gym. I got up and walked for 10min. PM weight after eating is 263. I may be under 260 in the morning. Hell yeah!
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Just finished reading up on your back injury. I guess everything that needed to be said has been said already, so I’ll just say best of luck for a speedy recovery!
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Am weigh in 260.4
I’m a little bummed I didn’t see sub 260 but excited to dig deep the week and weekend get under 260.
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Damn, dude, just got caught up on your log. It’s good that you’ve stopped beating yourself up so hard, but not so much that it took a back injury to slow you down. Get it healthy so we can continue representing the >40 lifting crowd!
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Hahaha I’m working on it man. The back is getting better. Now I’ve got something going on in my knee and I’m barely lifting. This whole loosing weight thing is opening up all the areas that fat was filling the injury gaps. 
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You can still eat for muscle and body composition…consider belt squats and sled work as your lower body builders until your back heals up. I don’t know if you guys have an ATP or something, but if you can get your conditioning and work capacity to a higher level while strength is on the back burner, you’ll come back into training able to handle a shit ton of volume and get as strong as you can as fast as you can.
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Should have had a quickie with the misses and re weighed
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I’m in for this too, we should have a catchy motto like “no pain , no pain” 
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Pain is all part of the older than 40 crowd. I laugh at the young guys saying they lift more than me. I simply say. When you turn 45 and lift what I lift then you can say you beat me.
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I’ve been saying this for years! I’m going to win the long term game. I’m not the strongest guy in the gym, but I won’t be that guy who peaked in his mid 20s and spends the rest of his life saying “I used to…”
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I’m in for this as well.
And Hog you outlift those young guns of yours your teaching. Yes there will always be someone stronger than you.
You can’t beat all of them, but you can beat you body and stay healthy, you’ve still got a lot of years to come,.
When the grandchildren comes around you want to be able to play around with them.
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And be bigger and scarier than the son in law 
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05-03-2019. Rehab day 4 (1 week post injury)
Warmup:
Airdyne 7 min
Lunges x20
Glute bridges single leg x 15
Squats:
55x10
75x10
105x10
125x10 (had more back felt fine but not 
)
Glute bridge
X20
X20
DB pushups / crunches
X12 / 25
X12/ 25
X12/25
X12/25
Seated clean and press
20s x10
20sx11
20sx10
Pull-ups
X3 good clean reps.
Wide grip lat pulls
70x15
70x20
70x20 (these messes with my back some)
A group was deadlifting 225 I put my hands on the bar and got into position and set up for a single and the back said don’t even think about it so I didn’t even try. Deads are my favorite and not doing them sucks…
Solid little full body workout. I weighed 263 this pm again. I’ll have a shot at being sub 260 again in the morning. This lighter full body work is not bad. I’m not getting any fatigue really but the back is staying safe is the important thing.
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Right now, this has to remain priority #1!
Nice workout, and smart move walking away from the 225lbs.
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Boy, do I know how that feels.
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