Thread: my weekly back workout.

Originally Posted by hulk7510

i train back once a week on tuesday.
assisted pullups,4 sets 10 reps.
one arm dumbell rows,4 sets 10 reps.
seated rows,4 sets 10 reps.
lat pulldown,3 to 4 sets 12 reps.
bentover barbell row,4 sets 10 reps.
close grip lat pulldown,3 sets 10 reps.
lat pulldown behind the neck widegrip,3 sets 10 reps.
critique please.

What are your goals and current stats?

Have you ever deadlifted before?

I would say you are doing to many lat pulldown exercises. Stick with the pull-ups. A typical back workout for me would look something like this:

Deadlift - 5 sets
Bent-over rows - 3 sets
pull - ups - 4 sets

I will substitute bent over rows for one-arm rows, supine rows, etc...

Check out the stickies in the training section.

Good luck!

Originally Posted by Doublebase

What are your goals and current stats?

Have you ever deadlifted before?

I would say you are doing to many lat pulldown exercises. Stick with the pull-ups. A typical back workout for me would look something like this:

Deadlift - 5 sets
Bent-over rows - 3 sets
pull - ups - 4 sets

I will substitute bent over rows for one-arm rows, supine rows, etc...

Check out the stickies in the training section.

Good luck!

my goal at the moment is to to build lean mass.5'10" 235lbs.down from 310lbs.

Originally Posted by hulk7510

my goal at the moment is to to build lean mass.5'10" 235lbs.down from 310lbs.

You will hear from a lot of people here that deadlifting absolutely needs to be added to your workout routine. It is probably the best exercise for building muscle. Check it out on youtube.

and i can't do deadlifts.my #5 vertebrate in my lower back is halfway gone.locks up if i go too heavy,same reason i can't do squats.

reading the stickies though.thanks!

Originally Posted by hulk7510

and i can't do deadlifts.my #5 vertebrate in my lower back is halfway gone.locks up if i go too heavy,same reason i can't do squats.

Ok. You are already an expert on losing weight. Great job btw! You will want to scale down your workout a little bit. With your back injury I am not sure what you are able to do safely. I will let someone else with more experience here answer this.

Originally Posted by hulk7510

i train back once a week on tuesday.
assisted pullups,4 sets 10 reps.
one arm dumbell rows,4 sets 10 reps.
seated rows,4 sets 10 reps.
lat pulldown,3 to 4 sets 12 reps.
bentover barbell row,4 sets 10 reps.
close grip lat pulldown,3 sets 10 reps.
lat pulldown behind the neck widegrip,3 sets 10 reps.
critique please.

Looks good to me.

Your #5 is "halfway gone"? Please explain.

Originally Posted by HeavyBomber

Looks good to me.

Your #5 is "halfway gone"? Please explain.

26 sets for back looks good to you? A little excessive IMO.

Originally Posted by HeavyBomber

Looks good to me.

Your #5 is "halfway gone"? Please explain.

it's halfway worn down from years of hard labor.i started out working for my dads tire company fixing big truck tires when i was 15 till i was 27.lots of heavy lifting.my back gave out on me one day out on a job and i had to get an xray.he showed me where it literally wore down the vertebrate.the only way to fix it is surgery.

all suggestions and opionions are appreciated.

Remember going heavy means going as heavy as YOU can in a SAFE manner!
There is a weight that you can dead lift and whatever that weight is you should be lifting because there is no RANGE OF MOTION out there more beneficial for you back.

Originally Posted by Doublebase

26 sets for back looks good to you? A little excessive IMO.

My back is very durable. If that many sets is too many for him he will figure it out. IMO.

Originally Posted by Doublebase

26 sets for back looks good to you? A little excessive IMO.

Nah, you're right..
OP, ditch the behind the neck wide grips but add shrugs.

...and just out of curiosity, what would the surgery be to correct that? Fusion?

the legs & back are the 2 biggest body parts and can generally handle high volume w/o worry

Originally Posted by LAM

the legs & back are the 2 biggest body parts and can generally handle high volume w/o worry

For me, when I do deadlifts, I go so intense with it, that I only do deadlifts once every second back workout. Otherwise I don't see consistent gains with deadlifts. This also goes with BB shrugs, only every 2 weeks. For these 2 exercises, the amount of fast twitch muscle fibres being recruiting because of such a heavy amount of weight, is the most taxing on my CNS and takes longer for me to recover from than squats.

And yes I do squats down to the ground.... below parallel...

Squats however, I do weekly and still see consistent gains.

Might be something to CONSIDER! IMHO.

i do go as heavy and as safely as i can.plus i make sure i wear my belt for every workout.back workout last night was great!one arm row for reps with the 100lbs.not bad for an old man huh?

lol this thread... MA, I should know better.