I had disc replacement surgery in April and now have the go-ahead from my surgeon to go back to low-weight/high-rep weight-training, but I'm not quite sure how to restart. Back in January (before my neck went), I was doing a 3-times-weekly varied combination of:
- Leg press machine @ 40kg, 3 X 12
- Dumbbell squat @10kg dumbbells, 3 X 12
- Chest press machine @ 15kg, 3 X 12
- Lat pulldown machine @ 20kg, 3 X 12
- Shoulder press @4kg dumbbells, 3 X 12
- Bicep curls @ 6kg dumbbells, 3 X 12
- Tricep pushdown machine @ 7.5kg, 3 X 12
I'm not quite sure how to pitch my return. I'm very wary of the lat pulldown because I think that was the final straw for my neck, so I probably won't do that one at all. I'm thinking maybe start at about half the weight of what I was doing before, do 2 sets to see how I go the first time, and build up slowly from there. Cardio + working my core I'll think about separately. Any thoughts/suggestions/alternative exercises?
- Leg press machine @ 40kg, 3 X 12
- Dumbbell squat @10kg dumbbells, 3 X 12
- Chest press machine @ 15kg, 3 X 12
- Lat pulldown machine @ 20kg, 3 X 12
- Shoulder press @4kg dumbbells, 3 X 12
- Bicep curls @ 6kg dumbbells, 3 X 12
- Tricep pushdown machine @ 7.5kg, 3 X 12
I'm not quite sure how to pitch my return. I'm very wary of the lat pulldown because I think that was the final straw for my neck, so I probably won't do that one at all. I'm thinking maybe start at about half the weight of what I was doing before, do 2 sets to see how I go the first time, and build up slowly from there. Cardio + working my core I'll think about separately. Any thoughts/suggestions/alternative exercises?