Ok I have finally ogt my head on straight and have settled on this workout (below) I am going to do this for a month and then go to a split. I have alot of time off now in winter so its not a problem to get my days in the gym,,, But when back to work everyday which could be soon I will be working out once or twice a week after work. The question is, working out while exhausted after working a 10 or 12 hour day driving dump trucks and running equipment what kind of results can I expect? Or will it be not a good idea to workout?
Its well known that squats and deadlifts are the main compound movements everyone should do. I have bad back problems, discs, and am squating very light with kettlebells or on the Smith Machine for stability. There is no way I am bending to lift any weights off the floor, not going to happen. What can I do to replicate the muscle work I would get with deadlifts without doing them at all? Or just not even try?