Post-hernia exercise from a 50-something. (muscles, lifting, gym, treadmill)

[Floyd64]

Hi.
This year I succumbed to a double hernia. I have recently had two operations and have been getting back to some kind of fitness. Taking it steady with "gentle exercise", I hope to regain a semi-decent physique once again, although it will be a far cry from my days as a bodybuilder when I was at my peak with strength, endurance and general health.

I intend to use this journal basically as a personal diary, though I welcome any comments on my training and on general exercise from others who may have questions , tips or advice. Being involved with gym work, cycling and other forms of exercise for over 35 years, perhaps I can help others too.

In my next post I'll be detailing my exercise programme and its routines which I hope to carry out four times per week. These will include upper body, legs, cardio and some outdoor jogging.

Thanks for your time, back soon

[Badger]

where did you have your hernias and how has the recovery been?

[yellowsnow]

I will be checking on this thread. I have a hernia that needs to be fixed.

[Floyd64]

Originally Posted by Badger

where did you have your hernias and how has the recovery been?

Originally Posted by yellowsnow

I will be checking on this thread. I have a hernia that needs to be fixed.

Thanks each

Badger, I've had two inguinal hernias, i.e. at either side of the groin.
They were probably brought on by years of lifting heavy weights but can equally occur due to coughing or having a weakened area in the stomach muscle wall, then the bowel partly edges through the abdominals. It's very painful, both with the hernia itself and following surgery.

Four months off work but I'm just about fully recovered now and due back on the 2nd Jan, being phased in gradually a few hours per day. My job is pretty physical so they need to be careful that I'm fit for work again.

In my next post are the first two gym sessions I've done since the onset of these injuries...

[Floyd64]

This is somewhat of an unwise time to begin my new programme with the Christmas break, but here are my first two sessions which took place last week.
The weights are very light as this is the first time I have done anything approaching lifting since the summer as I mentioned earlier, but it’s a comeback of sorts and a tester (and taster) of how cautious I have had to be without aggravating the injury.
I’m nevertheless quite pleased with these two workouts and I can only regain and improve on my fitness levels as I train each week. I’ll stick with this format and exercises, adjusting the figures each week until I begin to regain my strength.

Fri 20 Dec 19: Upper body. Time: 1hr.10mins. All weights in kgs.

Lat pulldown, hammer bar:
12x40
10x50 – pause 7 sec – 6x50
25x35 high reps +5+2 slow

Smith shoulder press, 60° incline:
15x30
15x25 – pause 7 sec – 2x25
10x20 high reps +3+2 slow

Smith flat bench press, close-grip:
15x30

E-Z bar seated preacher bicep curl:
20x23
12x28 – pause 7 sec – 5x28
25x18 high reps +5+2 slow

Lat pulldown, underarm:
25x35
10x40 – pause 7 sec – 5x40
25x30 high reps +5+2 slow

Chest press:
25x40
15x50 – pause 7 sec – 5x50
25x35 high reps +3+2 slow

Fly delt dec, inward pull:
15x80
7x95
15x65 high reps +5+2 slow

Pec dec:
15x35
10x40
15x30 high reps +3+2 slow

Barbell curl, standing:
25x15

Seated DB concentration curl, alternate biceps:
6x10
6x12 – pause 7 sec – 2x12
4x14 +2+1 slow

Tricep extensions:
15x40
15x50 – pause 7 sec – 10x50
25x30 high reps +10+2 slow

Sun 22 Dec ‘19: Legs. Time: 1hr.5mins. All weights in kgs.

Incline leg press (outer thighs):
25x150
15x200 – pause 7 sec – 10x200
50x120 high reps +5+2 slow

Seated reverse curl (hamstrings):
25x40
12x50 – pause 7 sec – 5x50
50x30 high reps +5+2 slow

Seated ‘sled’ press (top quads, glutes):
25x100
20x140 – pause 7 sec – 10x140
50x100 high reps +10+2 slow

Calf ‘toe’ press (calves):
25x120
15x150 – pause 7 sec – 5x150
25x100 high reps +5+2 slow

Extensions (inner & top quads):
25x40
12x60 – pause 7 sec – 5x60
30x35 high reps +5+2 slow


Two very basic sessions then. When I think back even just a few years ago when I was lifting many times these weights, I need to realise that I have to be realistic in my training; the hernias aside, it’s more about training to maintain a relatively decent physique these days, i.e. remaining strong and fit without going all gung-ho simply because I don’t want to ‘give in’. Being sensible but at the same time still going for a new goal each time.

Tomorrow, an hour on the cardio machines.

Thanks for reading.

[Floyd64]

Christmas over and feeling very bloated and lethargic I needed to recommence some cardio work, so I hit the gym without much enthusiasm but gave it a go anyway.

No real plans for the cardio yet as I haven't done any for four months, so it was just some mediocre treadmill walking for about 20 minutes followed by some work on the stepper, cross trainer and bike. After 40 minutes I'd had enough so I called it a day. Even with cardio work I realised that striding out on the treadmill was pulling at my hernia operation, so I slowed it down and went up and down the incline range instead; not so much 'balls-out' going for it stuff, more of a strength pump for the hams. Whatever it was, it got my started once more so I can now sort out some kind of rough plan on paper for a regular routine.

Tomorrow, upper body.

[Floyd64]

Christmas over and the remnants of the eating binge notwithstanding I ventured forth to the gym to attempt to feel less guilty about it all. It wasn’t easy and I really had to force up some motivation to even leave the house this morning, but I had a very light breakfast and trained hungry, so the bloatedness of my last two sessions wasn’t present – but you can’t win as I had less energy instead. What followed though, and quite amazingly was a near-2 1/5 hour double session. How that happened is beyond me…

Sat 28 Dec 19: Double Session
Time: 2hr.25mins. All weights in kgs and updated from last time.

Part 1: Upper body.

Lat pulldown, hammer bar:
12x40
10x50 – pause 7 sec – 6x50
25x35 high reps +5+2+1* slow
*You’ll notice I’ve added an extra slow ‘tension’ rep to all my exercises this week.

Lat pulldown, underarm:
25x35
10x40 – pause 7 sec – 5x40
25x30 high reps +5+2+1 slow

Smith shoulder press, 60° incline:
15x25
10x30 – pause 7 sec – 3x30
15x20 high reps +3+2+1 slow

Smith flat bench press, close-grip:
15x25
10x30 – pause 7 sec – 3x30
15x20 high reps +3+2+1 slow

Barbell curl, standing:
25x15
10x20 – pause 7 sec – 5x20
15x10 high reps +5+2+1 slow
*Upping the weight next time on this.

Chest press:
25x40
15x50 – pause 7 sec – 5x50
25x30 high reps 5+1+1 slow

E-Z bar seated preacher bicep curl:
20x23
12x28 – pause 7 sec – 5x28
25x18 high reps +5+3+1 slow
*Biceps looking really strong again, more weight added next time.

DB preacher curl, seated, alt.:
5x14, 5x14, 5x14

High-pull bicep cable curls:
10x20, 10x25, 6x30

Pec dec:
20x30
10x40 – pause 7 sec – 5x40
25x25 high reps +5+2+1 slow

Fly delt dec, inward pull:
15x65
10x80 – pause 7 sec – 5x80
25x50 high reps +5+2+1 slow

Seated DB concentration curl, alternate biceps:
10x10, 6x12, 4x14
3x16, 3x18, 2x20

Following a short interlude in which I drank a much-needed protein shake it was time for some leg work…

Part 2: Legs.

Incline leg press (outer thighs):
25x150
15x200 – pause 7 sec – 5x200, 5x200
50x120 high reps +5+2+1 slow

Seated reverse curl (hamstrings):
25x40
12x50 – pause 7 sec – 5x50
25x35 high reps +5+2+1 slow

Seated ‘sled’ press (top quads, glutes):
25x100
20x150 – pause 7 sec – 10x150
50x100 high reps +10+2+1 slow

Calf ‘toe’ press (calves):
25x120
12x150 – pause 7 sec – 5x150
25x110 high reps +5+2+1 slow

Extensions (inner & top quads):
25x40
12x60 – pause 7 sec – 5x60
30x35 high reps +5+2+1 slow


All very pleasing, my performance gradually creeping back into play and some good increases in weight and reps on each exercise, plus some new ones added too.
Next session on Monday will be some cardio work.

Thanks for reading.

[Floyd64]

Thu 2 Jan ‘20: Legs. Time: 50 mins. All weights in kgs.

Reverting back to a single session on the legs but totally cranking things up big time to concentrate on maximum contraction for the quads, hams and calves, this session saw me employing some tension-hold exercises. This procedure ensures the muscles gain their full potential from resistance training. By the end of this my thighs were out like sandbags and a good ten minutes of stretching exercises were required for them to become supple again. All very effective without even going too heavy on the weights either, the repaired groin area not affected at all by this training method as I was careful about my foot positions taking everything methodically.
NB. The “+” figures are extra reps performed very slowly without dropping the weight, just pausing it to ensure the legs were worked to their maximum strength.

Incline leg press (outer thighs):
25x160
15x200
10x220 +8 +6 +4 +2 +1
20x150 +10 +2 +2

Seated reverse curl (hamstrings):
25x30
12x40
10x50 +8 +6 +4 +2 +1
20x40 +5 +2 +2

Seated ‘sled’ press (top quads, glutes):
25x130
20x160
10x180 +8 +6 +4 +2 +1
20x130 +10 +2 +2

Calf ‘toe’ press (calves):
25x120
12x140
10x150 +8 +6 +4 +2 +1
20x110 +5 +2 +2

Extensions (inner & top quads):
25x40
12x50
10x60 +8 +6 +4 +2 +1
20x35 +5 +2 +2


Tomorrow, a full arms workout along similar lines.

Thanks for reading

[Floyd64]

Fri 3 Jan ‘20: Arms. Time: 40 mins. All weights in kgs.

On the same basis as yesterday’s very effective leg routine, today I applied a similar method to the arms. Obviously the biceps are smaller muscle groups than the legs so the weights were smaller and there were fewer exercises required. Even so, I was pleased by what I achieved.

Lat pulldown (underarm grip):
15x40
10x45
8x50 +2 +2 +2 +2 +2
20x30 +5

Standing barbell curl:
15x20
10x25
8x30 +2 +2
20x15 +5

Triceps pulldown (back against pad):
15x30
20x35
4x40
15x25
*Need to swap this exercise for regular seated extensions next time. Felt the inward pulling motion tugging at my hernia slightly so ceased doing this exercise immediately.

E-Z preacher curl, seated:
15x28
10x33
8x38 +2 +2
25x18 +5

DB preacher curl, seated, alt:
10x12


It’s all trial and error at the moment as I regain my strength, though I need to be ever-careful about my hernia too. It seems that exercises that involve a low pulling movement or those (such as the above tricep pulldowns) which work the core too much are not advisable. However, this was a reasonably decent workout and it’s good to see that bicep work isn’t affected as they ended up looking like baseballs after the curling exercises!

Tomorrow, more training but as yet I’m unsure about what to do. I may mix things up a little.

Thanks for reading

[Floyd64]

With me being back at work now albeit in a ‘phased-in’ kind of way (four hours per day this week can’t be bad at all, can it?), I can utilise my extra time by visiting the gym for a series of short, light workouts. Today I did a quick ¾-hour effort for the upper body. Nothing startlingly, just a short quick blast to make up in part for the weekend’s lost training while I’ve been busy clearing out the garage.

Mon 6 Jan ‘20: Upper body. Time: 40mins. All weights in kgs.

Lat pulldown, hammer bar:
15x40, 10x50
8x60 +2+2+2

Barbell incline press, 15° bench:
15x30, 10x35
8x40 +2+2+2

Pec dec:
15x30, 10x40
8x50 +2+2+2

Fly delt dec, inward pull:
15x65, 10x80
8x95 +2+2+2

Chest press:
15x45, 10x50
8x60 +2+2+2

E-Z bar seated preacher bicep curl:
15x23, 10x28
8x33 +2+2+2

Tricep extensions:
15x40, 10x50
8x60 +5+5+5

That’s it. Legs tomorrow.