Well now that I have decided to go this route and rehab on my own (and the help of individuals on AM who have delt with this before) I have to come up with a solid/detailed plan to follow (and will also make a log so I can track my recovery and also give another resource to potential people with the same problem in the future.)
Im not real sure ont he exercises I can/can't do, I have an idea but dont want to hnder progress by doing an exercise that is putting pressure (or atleast extra that is unneeded.) The underlined exercises are the one I figure I can do, the others are ones I would love to use but dont think I can. **also taking Grunts suggestions on the other threads list**
Chest:
BB/DB Presses: I was told they were a bad idea (too much pressure and lack of back support.)
Smith Machine Bench/Incline: Any thoughts?
Hammer Strength Press/Incline Press: Any drawbacks?
Dips: Any Info?
Push Ups: Would this be putting too much stress on the disc?
Any exercises you would suggest/incorporate?
Back:
Lat Pull Down: Seems like it would help take pressure of the disc if anything?
Pull Ups: again less pressure on the back, except stablizer muscles with I should be strengthing anyway right?
Cable Rows:
Single Arm Hammer Strength Lat Pulldown
Reverse Extension: The one where you rest your ack on the pad and push towards the back, like a backwards hyperextension. Doing this in PT so I figure I can do them at the gym.
Obviously I know deads, bent over rows, t-bar rows, one arm db rows are all out of the questions (for
NOW , one day Ill be back!)
Bis: Im a little lost on this because I dont see how to do them without putting pressure on the disc.
Dumbell Curls/incline Curls: too much pressure, I am at about 45-50 lbs for them so thats 100lbs bearing down doing curls.
Preacher Curls: Either free weight or a machine, I dont see too much pressure being put on the disc?
Any suggestions?
Triceps:
Skull Crushers: I would use a BB instead of an easy bar so that I wouldnt have to lug a heavy bar around and bend over and such and it would only be between 50-100 lbs on the bar so not too much pressure.
Tate Presses: Since its single armed and a hard exercise anyway light weight can still be utalized.
Diamond Push Ups: Again not sure if pushups can be utalized but would love to use these in the program if I can.
Any suggestions.
Forearms: I dont see too much problem here. No reverse curls or hammer curls right?
Standing wrist curls: Wont be more than 50-100 lbs.
Kneeling wrist curls: Forarm on bench
Grip Strength Thing: where I just squeeze the hand gripper, this one is money ahah ~ gonna need that grip strength when I get back to normal
Legs: I really have no idea what to do... Although I plan on beating the living hell out of my calves the next few months ahha.
Leg Extensions: I still see pressure being put on
Leg Curls: Same as above
Seated Calf Raises: Will be using DC calves and planning on seeing some serious growth.
Thats about it.
Shoulders:
Lateral Raises: Only 20-35 lbs on this and will only do one arm at a time to redcue pressure even more.
Front Raises Same as above
Thats all I can think of. I cant wait to be able to do upright rows and shoulder press again though. One day.. one day.
Core Work: Its imporant but Im lost here, I have no idea what I can do since I cant flex forward too far at the moment.
Extreme Decline Situp: I tried this the other day to take pressure off my back and it worked pretty well. I take a decline situp bench and put some stepup things under it to make it basiclly vertical and I just sit on it and lett gravity pull me down. I didnt try situps but when I got off it I dont remeber it hurting at all that much. It is essentially like Grunts Inverted situps using those boots but with a decline bench.
Kneeling Cable Crunches: What ya think, I ussualy go heavy on them but I could go light (unless heavy would be good?)
Cardio: Planning on using this as a time to shed some pounds so I would like to do some light cardio.
Walking: AM empty stomach. Extended walks but not jogging or anything atm.
Machines: walking on a treadmill and eliptical.
Stretches
Grunts Ball Exercise: Will be doing this every time Im at the gym. Only thing Im wondering is do I do sets of this or just stay on the ball as long as I can?
Decline Bench: Just setting up an extreme decline bench and lieing on it some days to take some pressure of the disc and sort of use it as a traction tool.
Any other streches to help?
Only thing Im unsure of is can I go heavy with correct exercises? I plan on using this time of recooping to not only get better but shed some pounds so I can afford to not always go heavy and instead use higher reps. Also like above I will be incorporating some light walking cardio.
Supplements I plan on using are Super Cissus RX and potientialy some fat loss ones but doubtfull.
Thats about it and appreciate any help/advice that be offered about the exercises and stretches.