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Thread: Back routine

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  1. #1
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    Back routine

    Anyone want to offer me any advice on a good back program. My major problem is that the only way i can do deadlifts down my gym is on a smith machine. I know its less than ideal but i cant afford membership at a good gym right now.
    Any way my routine consists of
    Lat pulldown in front 20,15,12,8,6
    one arm rows 25kg,30kg,35kg-all to failure or machine rows 12,8,6
    Low cable rows 12, 8-10, 6-8
    finish with close grip pulldown or T-bar rows 12,8,6 reps
    I find that for every other body part i really hurt the next day but not with back. It used to really hurt but not anymore. Help
    Failure is a privelage reserved for those who do not try hard enough

  2. #2
    MulletII - AKA Ninja Boner Gyno Rhino's Avatar
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    Why can you only do deads on a smith? Does your gym not have barbells???
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  3. #3
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    I know its hard to belive but my gym does not have barbells!!!! I know its crap. Smith machines, dumbells and machines are all I have.
    Failure is a privelage reserved for those who do not try hard enough

  4. #4
    Push powerlifting heathj's Avatar
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    No benches? haha...sad. Get a new gym.

  5. #5
    MulletII - AKA Ninja Boner Gyno Rhino's Avatar
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    Bring a hacksaw in the gym, cut the barbell off the smith machine, flip off the owner, start throwing chalk and ammonia around. It'll be cool.
    Founding Member and CEO of the FFFA

    "All that matters is beauty on the inside! Outside beauty doesn't matter!"
    ~This is something ugly people say to feel better about themselves...

    "Strength and size don't matter! It's not fair to judge training knowledge based on strength and size!"
    ~This is something wussy people say to feel better about themselves...

    Pearls of Wisdom...


    Resident Ninja Demon (with a pet Radioactive Sloth) and SchlonkeyMaster of WBB!

    Rock is my 'Big Viking Brother', and not in a homo-esque way.

    And no COLON jokes, bastards!

  6. #6
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    So what about benches, most guys use their delts too much during this movement anyway. All you need for chest is flat/incline/decline dumbells, fliers, and dips. I want info on back anyway dude.
    Failure is a privelage reserved for those who do not try hard enough

  7. #7
    clueless wonder
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    14 sets for back seems like a tad too much.

    At least cut your lat pulldown from 5 to 3 sets. 20 reps for your first set isn't gonna do you any good... it's just gonna fatigue you.

    Any reason you don't want to do chins? Or does your gym not have a place where you can do those? If you can do 35kg 1 arm rows, I'm assuming you're strong enough to do weighted wide grip chins. Gotta love 'em

  8. #8
    MA's Bionic Creation syntekz's Avatar
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    Any chin, weighted or not, is better than none. Chins make you grow!!!!!

  9. #9
    clueless wonder
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    Originally posted by MuscleAuthority
    Any chin, weighted or not, is better than none. Chins make you grow!!!!!
    yeah, I concur with MA. Any chins is better than no chins at all.. even doing negatives with them. Wide grip. narrow grip. palms facing.... who cares.... just make sure you're doing SOME kind of variation of them.

  10. #10
    Bigger fewl
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    I don't see what the problem is. Why not do dumbell deadlifts, or even one arm dumbell deadlifts, those are killer for core muscles.
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  11. #11
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    Never heard or thought of doing dumbell deads. are they safe? And as for one arm dumbell deads- what is the exact execution of this technique?

    And me first two sets of pulldowns are warm ups using just thirty or forty kilos. I know 14 working sets is way too much, but once in a while-why not try 20- as i said this is the only way i feel it the next day. And the old adage- no pain no gain just seems right.
    Failure is a privelage reserved for those who do not try hard enough

  12. #12
    Geordie The_Chicken_Daddy's Avatar
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    i like Rhino's idea best.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  13. #13
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    jock - liverpool is full of gym get a new one with a barbell.

    Dumbell deadlifts are safe is done correctly as the same as any other exercise.

  14. #14
    Geordie The_Chicken_Daddy's Avatar
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    Jock, where the "fcuk"[TM] is 'liverpol'?
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

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