Looking for some advice on a good way to start working out without reinjuring myself. 58 and started a trt regimen 4weeks ago due to low T and I wanted to get the most out of the program. Are there any programs out there to follow for people had lower back and shoulder surgeries ? I was also thinking about adding a peptide to help with the healing process, any thoughts ? Thanks
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Welcome aboard, my man!
Depending on what you had done, I’ve had those surgeries, so I can sympathize with the concerns a bit.
I don’t know anything about peptides, but maybe I can help steer you on programs or substitutions. I’ll have to ask for some additional info, though:
- How long ago were your surgeries (and what were they)?
- Any longer debilitations?
- What hurts right now?
- What’s your athletic history?
- What kind of shape are you in now?
- What are your goals?
- What do you like doing and how much time do you want to spend doing it?
At the end of the day, how you execute your reps and set up movements will matter more than the program itself, but we can help there too!
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Thanks for getting back to me .
- Past surgeries , 3 laminectomy with disectomy L4 -5 S1 . Future fusion surgery .
- Shoulder surgery for torn labrum repair . Also have a rotator cuff partial tear.
- Elbows L and R ulnar nerve surgeries.
- Knee ACL tear never repaired.
- What hurts now . Whole body and I’m not exaggerating .
- Used to play football and baseball back in the day .
- I haven’t worked out with weights in 32 years .
- I’ve been in the construction trade my whole life , concrete finishing and a Shot-crete nozzle man .
- Elbow surgery was 5 months ago. Shoulder surgery was 1yr ago and resent 2 back surgeries were 2 years ago .
- As for the shape I’m in . I’m 58 yrs old and I’d say that I’m average for my age . I haven’t worked in almost 4yrs due to injuries .
- I’m wanting to get into some type of shape to be able to get back into working shape again . My future depends on it so I’m willing to do whatever I have to do and take anything to help me get there. I’m currently in a HRT clinic taking 200mg of testosterone cyponate a week (1cc) micro dosing 4xa wk . I’ve been doing this for almost 2 months now . I just received the peptide CJC 1295 I’m going to start taking that next month when I start going to the gym . I’m 6’1 225lbs I’ve lost a lot of muscle due to surgeries and low T and I want to get it back and then some . I just need to know how to do it safely without getting hurt , like I said my future and my family’s future depends on it . Back over 30 years ago I only did 1 cycle of Test and anadrol with good strength gains . The reason that I never stuck with working out was because I went to work on the road full time. The type of work that I did was a full body workout in itself also . I look forward to hearing back from you . Thank you for your time .
Larry
Sorry for my delay!
Is the fusion already scheduled or you’re just anticipating it in the future?
Why not have the ACL repaired? I think that’s going to be a major impact on your ability to do physical labor.
In terms of programming, have you done any dedicated physical therapy?
I would personally not put you under a barbell based on what you wrote above. I’d have you get back to human movement with walking and calisthenics until you start feeling good. I’d imagine a little weight loss would probably help even though I know you want to rebuild muscle quickly; I think that’s just going to further beat you up right now.
So I would spend 3 weeks or so:
- Walking an hour every day (work your way up to if you can’t now)
- Do 3 sets of pushups, planks, pull-ups/ inverted rows, air squats and walking lunges every day.
- Eat 3 meals of 2 palms of protein, 1 fist of vegetables, and 1-2 cupped hands of starch or fruit each.
After that I would keep the good eating and walking habits (nothing will help your knees and back more!) and start progressing from calisthenics to a hypertrophy program. We can do whatever floats your boat here (Push, pull, legs is easy to plan), but I’d still swap dumbbells in for barbells and make liberal use of cables and machines.
So a leg day would be something like:
- Superset 3 rounds:
- Walking lunge (bodyweight)
- Leg curl
- Superset:
- DB Goblet Squat
3 sets of 12 or so - Planks
- Superset:
- Leg Press
3 x 12-15 - KB swing
3 x 30 seconds (learn to get your hips moving!)
Something like that is relatively safe, teaches your body good positions, and starts exposing you to good old hypertrophy-inducing volume.
Thank you for your time and help .
As for the fusion it’s not scheduled because I don’t want to do it , I’ve seen a lot of people that didn’t do well after that type of surgery . I’ve had 8 surgeries so far and I want to try other options now . Thanks again I’ll keep you posted .
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