Quote:
Originally Posted by chunky499
my name is bill cole and i also am 58. i need to lose about 20lbs. i have had 2 back surgeries and am a little concerned about the squats and the back work out. i have had 7 fusions in my back and would just like to really do the upper body. so what do you guys think. thanks..............bill
p.s. i have worked out before. i played college football but that was a long time ago. i just dont want to hurt myself, you guys opinion on this matter.
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back injuries are just a killer in the gym, but you can get some great workouts without increasing the risk of more injuries. I know, been there.
Stay away from squats. Stick with leg press/hack squat/leg extensions. All these have back support and allow you to push a little heavier weight, and work in the 10-12 rep range. No need to be pushing super heavy stuff.
Upper back - t-bar rows (ones with support for the chest), db rows, upright rows, lat pulldown wide & narrow grip. You might try cable rows with a med. weight, as you don't want to have to much pressure on your back to support the movement. Reverse flys on an incline bench, or seat fly machine.
There are lots and lots of exercises. Start with light weights, and find that range where you are getting a good workout, but not hurting your back to support that amount of weight.