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  1. #1
    Registered User MightyMou5's Avatar
    Join Date: Jun 2020
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    Back To Lifting After Many Years, Looking For A Starter Routine

    Hey guys. I took a long break from lifting after I found out I need spinal surgery. I'm putting it off until I get into really good shape again so that my recovery will be a lot quicker.

    Because of COVID, I'm going to be working out at home. The gyms are open, but I went in there and nobody seems to care about the spreading of the thing and I don't fee like accidentally killing my grandma with COVID when she comes over to visit. I have a full power rack, an Olympic barbell, and dumbbells. What I'm looking for is a free weight only routine because I don't have any machines. I can do any exercise except for squats, which my surgeon told me not to do because of the vertebral pressure from the load-bearing on my back that puts particular stress on the area I'm going to be having surgery. He said everything else is fine, including deadlifts. So single leg work alternatives would be a big plus.

    It's been years since I lifted so I'm just going to ease my back into it. I've mostly been doing cardio every day and I've lost 20 pounds of this rona/lockdown weight. I still probably have another 20 to lose and another 5-6 inches off my waist.

    I don't care if you link me to a cookie cutter pre-made routine, just any advice is helpful. My macros and calorie counting are on point, so I won't need any help there. I'd preferably like to work out 5-6 days a week with a day or two off each week.

    Any help is appreciated. Thank you.
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  2. #2
    Registered User AlexSays's Avatar
    Join Date: Jun 2017
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    I'd recommend you head over to the 'workout programs' forum. There are some seriously great routines in the stickies for building (or in your case rebuilding) a strong strength and mass base.

    As general advice focus on heavy compound lifts. Bench press, dips, overhead press, deadlift, squats, rows, stuff like that. These will give you the best bang for your buck in terms of growth. Including too much isolation at this stage is a waste of time an energy. However if this is really important to you then i would recommend the Ice Cream Fitness routine as it does allow a little indulgence (something like a couple of sets each for biceps and triceps).

    lift heavy, eat enough, be consistent

    Glad to hear you've got such a good range of kit! Am very jealous
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