Joining the community. I was very active and in great shape but I injured my back about a year ago. I finally had surgery last Feb and am feeling good but just starting to work out again. I was 175lb.--benching 315--squating 405--runing 3 mi in 22 min. I'm now 201lb--weak--slow. I'd appreciate any advice on finding a routine to cut the weight, get stronger, get faster, while protecting my back.
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