Hey guys, rarely post here in the fitness forum (usually lurk over in the backstage), but I figure this is a pretty huge community and I might get some good advice. Lemme get the cliffs out of the way: Cliffs: - Used to be fairly diesel, worked out regularly, trained boxing/martial arts - Got rear-ended by some dude going like 50mph, no brakes, I was dead stopped - 6 bulging discs in my back, it hurts to work out, I'm 30lbs lighter now and getting soft So like the cliffs say, at my largest I was 225lbs, and used to strength train 5 days a week. I was strong as an ox! When I started boxing I shredded down to 198lbs so I could fight cruiser weight and not get my ass handed to me by 400lb monsters in heavy weight class. Stopped boxing, trained back up to 205lbs, went into martial arts for a while. The whole while I kept a reasonably low BF% like 10%-ish. Fast forward to September of last year, and I'm dead stopped waiting for a car to turn and this guy not paying attention blasts into the back of my car going 40-50mph. Doesn't even touch his brakes, my buddy in the passenger seat has to go off to the hospital, dude get's ticketed for careless/wreckless driving, and I end up at the back doctor. MRI shows 6 bulging discs, torn up shoulder, torn up hip, and torn up knee. Now after therapy and treatment, my hip and knee aren't terrible and my shoulder has its on and off days, but my back and neck still hurt pretty much constantly. If I go back into the gym and try to train like I used to, I can get through the workout with virtually no pain, but I guess the strain on my back takes a few days to catch up. Lately I can get one good week on, but then it's like one week off to recover, so it's not really doing me any good in the body mass or back healing department. I'm down to low 190lbs now, feeling kinda soft (14% BF now), and just as an example my typical bench rep weight went from 225lbs to 165lbs (proper form, no asshole floating off the bench, so save the you can bench 350lbs comments). Aside from a few slip ups from the, "I can't work out, I don't care," mentality, my diet is still about as good as it was when I was hardcore training. I really don't know where to go from here, but I obviously have to change up something. I only know my old schedule, I've done it pretty much forever, and it's as follows: Monday - Chest, 3 exercises, 3 sets a piece, 6-10 reps a set Tuesday - Back, same Wednesday - Shoulders, same Thursday - Legs, same Friday - Arms, 4 exercises, 3 sets, 6-10 reps Obviously that's not going to work anymore now that my back is injured, so this is where I need help. I can't even do leg workouts anymore, the strain on my lower back (where the most damage is) is just too much. Should I try to do some kinda circuit/endurance training with less weight and aim at getting shredded vs. sheer size/strength? I'm open to basically any suggestions. Oh yeah, I should also mention that for my day job I ride a desk all day, so that doesn't help. Thanks in advance!