So, my slow recovery from osteitus pubis (an inflammation of the disc in the pubis bone, causing strain down adductor muscles which pull medial hamstrings which pull on pelvis to press on sciatica nerve :p) and a hip pointer (deep bruise at bone of hip point) has progressed enough that my PT cleared me for weights but with limitations.

I can do any upper body work I want, lower-body she suggested the leg press and positioning my feet to get different parts of the lower body (Glute, hamstrings, quads.)

So I want to return to total body workouts. I would like to go back to Waterbury's TBT workouts (1 week regular exercises, next week antagonistics.) Though I don't know yet if I am up for it.

Here are the key delimiters:

I can't do anything that causes my legs to spread any significant distance apart or work independently of each other (e.g., no lunges or step-ups.)

No twisting (to avoid aggravating the hip pointer.)

I suspect even shifting weight from side to side (as in alternating hammer-jacks) are not a good idea.

Even with leg presses, I should not bring my knees all the way down.

So for Waterbury's routine, I need 3 workouts, each with 6 exercises, at least 4 of which are to be compound. I do not need to workout my calves, they are muscular enough and very lean. I would like to workout my triceps. I do not want to build up my traps at all.

So I am totally open to suggestions, even something different that Waterbury's TBT. I just would like it to be Total body, with the plan to work out 2-3 times a week. (I will keep up cardio in the AM for 3-5 days a week, depending on my energy level... I really want to burn off this fat I've accumulated. :no: :mad: (just look at my Pics at the JSF cheat meal... I almost didn't go, I was so embarrassed.))

This is just something I am throwing out as a start -- but I am not wedded to it at all:

So this is something I put together for WO 1. I know I don't meet the compound requirements but it is the best I can think of, for right now.

WO 1

1. Assisted Chest Dips
2. Pull downs
3. 45 degree leg press to emphasize quads (I believe that means foot placement towards the bottom of press plate.)
4. Good Mornings -- straight legged (hamstrings)
5. Lever Seated Leg Press (http://www.exrx.net/WeightExercises/GluteusMaximus/LVSeatedLegPress.html)
6. Tricep extensions

Any comments? Suggestions? Remarks?

waterbury's TBT is a great program so I say stick with that. You'll have certain limitations due to the PTs recommendation, but I think u can still get plenty of good exercises in. According to TBT, you should do four compound exercises and two of the single-joint movements:

Compound Exercises

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

Quads: High-bar full barbell squats, hack squats or front squats.

Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises

Biceps: Barbell curls, hammer curls or preacher curls.

Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.

Deltoids: Front, side or rear dumbbell raises.

Hamstrings: Glute-ham raises or leg curls.

Calves: Standing, seated or donkey calf raises.

Stick to the above list of exercises for optimal results.


I take it that the only limitation you have is with the lower body. So you can do all of the exercises and just replace squats with leg press/hack squat (machine). for lower back if you can't do deadlifts, is it possible to stick with weighted (or unweighted) hyperextensions for the time being?

I'd also suggest throwing some cardio in there to help out if fatloss is ur goal. Just make sure that you eat adequate amounts to avoid a huge calorie deficit if you're the type of person that loves to do cardio. I also would recommend a low-impact form of cardio to make sure you don't aggravate an injury. Something like swimming (which I think u said u were already doing), elliptical, stationary bike, or stair master would be great....but I'd check it out with your doctor/PT.

good luck, justitia.

waterbury's TBT is a great program so I say stick with that. You'll have certain limitations due to the PTs recommendation, but I think u can still get plenty of good exercises in. According to TBT, you should do four compound exercises and two of the single-joint movements:



I take it that the only limitation you have is with the lower body. So you can do all of the exercises and just replace squats with leg press/hack squat (machine). for lower back if you can't do deadlifts, is it possible to stick with weighted (or unweighted) hyperextensions for the time being?

I'd also suggest throwing some cardio in there to help out if fatloss is ur goal. Just make sure that you eat adequate amounts to avoid a huge calorie deficit if you're the type of person that loves to do cardio. I also would recommend a low-impact form of cardio to make sure you don't aggravate an injury. Something like swimming (which I think u said u were already doing), elliptical, stationary bike, or stair master would be great....but I'd check it out with your doctor/PT.

good luck, justitia.

Yeah, I am well familiar with Waterbury's program having done it on and off for the last year between surgeries, illness and injuries. It was doing sumo deads that caused the osteitus pubis. (I've done sumo deads many times before, but obviously I was too out of condition plus given my earlier surgery to either do them or do them at the weight I was doing them.)

It is buried in what I wrote up there but I am doing cardio 3-5 times a week.

Thanks for the suggestion of hyper-extensions. I was thinking of exactly that to be part of WO 2.

SO here is what I am thinking for workout 2.

1. Bent over row
2. Bench press
3. Cable-lying leg-hip raises (http://www.exrx.net/WeightExercises/RectusAbdominis/CBLyingLegHipRaise.html) (or just leg raises (http://www.exrx.net/WeightExercises/HipFlexors/CBLyingLegRaise.html)) or doing them straight-legged (http://www.exrx.net/WeightExercises/RectusAbdominis/CBLyingStraightLegHipRaise.html)
4. Barbell Hyperextensions (http://www.exrx.net/WeightExercises/Hamstrings/BBHyperextension.html)
5. Leg extensions (http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html)
6. Cable Supine Curl (http://www.exrx.net/WeightExercises/Biceps/CBSupineCurl.html)

Comments greatly appreciated.

Working on workout 3 -- will take suggestions :nod:

Here are a few examples that may work for you...

W1-
Chest: dips
Back: Pulldowns
Quads: Leg Press
Lower Back: Weighted Hypers
hams: leg curls
Triceps: Lying tricep extension

W2-
Shoulders: DB shoulder press
Back: Bent over row (or cable row)
Quads: Hack Squat machine
Chest: Bench Press variation
Biceps: bb curls
Calves: standing calve raises

W3-
Back- pullups (w/ supinated grip)
Chest- Incline Bench Press
Quads- Leg extensions
Lower back- Good mornings (or weighted hypers again)
Abs- decline (weighted) situps
Shoulders- DB Side lateral raises

Here are a few examples that may work for you...

W1-
Chest: dips
Back: Pulldowns
Quads: Leg Press
Lower Back: Weighted Hypers
hams: leg curls
Triceps: Lying tricep extension

W2-
Shoulders: DB shoulder press
Back: Bent over row (or cable row)
Quads: Hack Squat machine
Chest: Bench Press variation
Biceps: bb curls
Calves: standing calve raises

W3-
Back- pullups (w/ supinated grip)
Chest- Incline Bench Press
Quads- Leg extensions
Lower back- Good mornings (or weighted hypers again)
Abs- decline (weighted) situps
Shoulders- DB Side lateral raises

This looks great... we are thinking along the same lines. I checked out the hack squat machine on ExRx and I don't think I can control well enough how far I can go down with that, but a substitute should be easy to find. Also I don't want to do any work on my calves... they are big and muscular enough for me.

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