New routine

[Painlayer69]

Hey guys ive been back in the gym pretty good lately but im very limited on time and was never really good at short timed workouts, I have about an hour- 1 1/2 hrs after work to get what i need to get done.

So im wondering if anyone here would be willing to help me start up a new routine. I am looking to lose about 30lbs and gain/keep as much muscle as possible.

Thanx

[chaos]

Plenty of time.......hit the basics......bench, squat, deadlift, overhead press, bb rows.......then accessorize with other similar movements.

[Obvious Gimmick]

I made alot of progress with Max OT. in and out in less than 1 hour. great for building size and strength, not sure if it is too useful in shedding the lbs. but honestly, thats more diet anyway.  

[Painlayer69]

Thx guys i probably could just hit all the basics BUT because of my spinal fusion i can deadlift or squat anymore i could do the legpress but last time i tried that i felt it pulling on my vertabre so i havent hit legs for a bit. And advice on the cardio tip? I cant run for that long yet

I do have access to a sauna room ( Dry sauna unfortunately ) But i dont know how long/often to hit it to help on the weight loss side of things.

[jpm101]

Might try one legged step-up's or one legged squats (different exercise..some confuse them) holding a DB(s). Or BB or machine Hack squats. Sissy squats are exceptional. Not usually mass builder, by it's self, but a great leg movement anyway. Your feeling uncomfortable and a pull  with the leg press might be because that area has not been stretched or flexed fully for quite a while. Apply caution with a good warmup before doing leg presses( or any other leg exercise) and see if that helps.

The idea, if a tricky back, is to keep the weight used below the waist not above. Even though DL's have the bar below the waist (holding the bar in front of the body while squatting)  the body tends to lean forward to avoid hitting the knees. The focus shifts some of the tension onto the lower back. Not good for a tender back. Actually anyone who wants a great back need not do DL's from the floor. Starting a bit below knee level has worked for many a huge back. Good Luck.

[Montague]

Might try one legged step-up's or one legged squats (different exercise..some confuse them) holding a DB(s). Or BB or machine Hack squats. Sissy squats are exceptional. Not usually mass builder, by it's self, but a great leg movement anyway. Your feeling uncomfortable and a pull  with the leg press might be because that area has not been stretched or flexed fully for quite a while. Apply caution with a good warmup before doing leg presses( or any other leg exercise) and see if that helps.

The idea, if a tricky back, is to keep the weight used below the waist not above. Even though DL's have the bar below the waist (holding the bar in front of the body while squatting)  the body tends to lean forward to avoid hitting the knees. The focus shifts some of the tension onto the lower back. Not good for a tender back. Actually anyone who wants a great back need not do DL's from the floor. Starting a bit below knee level has worked for many a huge back. Good Luck.

JPM:
Do you have any input, opinions, or advice on using foam rollers?

[jpm101]

Form rollers may serve a purpose for some people. Other people use just a heavier exercise ball for a lot of that. Most notable the complete back area & hams.  Believe it or not, rolling pins (like used in baking) have been used. Which, to me, can make a lot of sense rather than form covered rollers., if  any of that is needed for you. Sometimes a proper stretch is all you may need. Proper stretching is an art. Suggest Yoga for a start.

If wanting to experience deep tissue massage (and the pain) than have a couple sessions of Rolfing. Something to be experienced. Actually probably need at least 4 to 5 sessions. It's on a par with getting a tribal tat in Samoa, but at least shorter. Going to feel like a million afterwards, if you live. Sports massages are pretty close to Rolfing. If interested, than go to a professional who knows what their doing. Good Luck.

[Montague]

Form rollers may serve a purpose for some people. Other people use just a heavier exercise ball for a lot of that. Most notable the complete back area & hams.  Believe it or not, rolling pins (like used in baking) have been used. Which, to me, can make a lot of sense rather than form covered rollers., if  any of that is needed for you. Sometimes a proper stretch is all you may need. Proper stretching is an art. Suggest Yoga for a start.

If wanting to experience deep tissue massage (and the pain) than have a couple sessions of Rolfing. Something to be experienced. Actually probably need at least 4 to 5 sessions. It's on a par with getting a tribal tat in Samoa, but at least shorter. Going to feel like a million afterwards, if you live. Sports massages are pretty close to Rolfing. If interested, than go to a professional who knows what their doing. Good Luck.

Gotcha.
Thanks!