My back is crushed.

[AAP]

Damn I am so sore. I feel like a renegade gang of Oompa Loompas attacked me with crochet mallets. My back is pounded into oblivion.

I trained it yesterday morning, thing is - I didn't go to failure on any set. This was suppose to be my re-introductory workout to back training again since I didn't train it at all last year :

Pullups
2x15

Tbar Rows
1 x 6plates x 12
1 x 7plates x 11

Seated Rows (with rope attachment)
2 x 260 x 12

Pullovers
2 x 80 x 15

Reverse Flyes (EXCELLENT move that has given me about 60% of my back thickness. You get in the cable crossovers like you are going to do flyes for your chest but instead, take a half step back and keeping your arms straight, bring them back and down behind your back to meet at the top of your glutes. Imagine the motions your arms would travel in if a cop were putting your hands behind your back to arrest you)

2 x 60 x 15



Last night was so painful, I could not sleep. I couldn't sleep on my side. I couldn't sleep on my back.

I am going to try to take a nap today. I would go get a massage, but I don't want anyone LOOKING at my back let alone touching it.

 

[Raina]

Poor baby! I'm glad to hear you had a good workout though! That's the good kind of back pain though....I feared I'd open the thread and find you were hurt!

 

[plornive]

Reverse Flyes (EXCELLENT move that has given me about 60% of my back thickness. You get in the cable crossovers like you are going to do flyes for your chest but instead, take a half step back and keeping your arms straight, bring them back and down behind your back to meet at the top of your glutes. Imagine the motions your arms would travel in if a cop were putting your hands behind your back to arrest you)

Interesting...

If I finally get completely over my injury I'll have to try that.

 

[AAP]

I can't even raise my arms up to straighten my tiara.

It is a good kind of pain. The kind that hurts and hurts, but secretly you love it. The kind that make normal people go "you must have done something wrong at the gym", and you reply "no, I actually did something very right."

 

[AAP]

Re: Re: My back is crushed.

Interesting...

If I finally get completely over my injury I'll have to try that.

Actually, you can try it now. Now weight necessary. Just stand up and go through the movement of your arms reached out in front of you (the "spread 'em" position cops use) and then rotate them downwards and to the rear. The midpoint will look exactly like the contracted position of dumbell lateral raises for your delts, once you start going below that position and to the rear - if you keep your arms locked and straight - you will feel your scapula starting to rotate and the lats and rhomboids starting to contract and squeeze against each other.

 

[TC2]

Poor baby! I'm glad to hear you had a good workout though! That's the good kind of back pain though....I feared I'd open the thread and find you were hurt!

I feared he was finally going to admit that he was a "Bottom"

 

[jerkbox]

you didn't train back for a year??

reverse flies are an excellent move, cept I do em with dumbells leaning forward against an incline bench.....really isolates the rear delts....

i pulled a fucking muscle in my middle back or maybe the lower part of my trap.....it's driving me nuts right now.....

 

[AAP]

you didn't train back for a year??

reverse flies are an excellent move, cept I do em with dumbells leaning forward against an incline bench.....really isolates the rear delts....

i pulled a fucking muscle in my middle back or maybe the lower part of my trap.....it's driving me nuts right now.....

I wasn't working my rear delts. The move I described is for the upper and medial area of the back. Adds thickness like no others. It wouldn't be possible to do this with dumbells. Although rear flyes like you described on the incline are excellent for shoulder work.


When I say I didn't work back for a year, I was going lightly on back and shoulders all year so I could give priority to my weakest areas, triceps and hamstrings. Back and shoulders are my best bodyparts and my back workout this past year consisted of 6 sets every two weeks just to keep them stretched out.

 

[ohashi]

My back is crushed.

My back has the face of a cat on it.

 

[AAP]

My back has the face of a cat on it.

Or a goblin.

 

[ohashi]

I don't see it.

 

[gonelifting]

My back has the face of a cat on it.

More like a fox.


AAP G-Plenish is supposed to be good for that soreness. I know when it`s that bad, Nothing`s gonna get rid of it but it would help I`m sure. I know the feeling. It`s the "Welcome back" kind of pain.

You`re a genetic freak bro. "Every 2 weeks to keep them stretched out" lol

 

[AAP]

I don't see it.

That's cause it is behind you.

 

[ohashi]

That's cause it is behind you.

Good point.

 

[calveless wonder]

damn....i should have never stopped those reverse flies. i used to do them but stopped right before my first cycle.

did they really put that much thickness on your back AAP?

 

[AAP]

damn....i should have never stopped those reverse flies. i used to do them but stopped right before my first cycle.

did they really put that much thickness on your back AAP?

YES!! But keep in mind, these are not reverse cable movements for rear delts. These rotate the scapula and literally turn everything in between into grindstone material.

 

[wutangnomo]

T-bar rows with 6 and 7 plates and you're just getting back into it? How many do you usually do when you are nicely into it? Is this your "normal" back workout or do you change it up?

 

[calveless wonder]

YES!! But keep in mind, these are not reverse cable movements for rear delts. These rotate the scapula and literally turn everything in between into grindstone material.

when i did it i used to reverse the grip....like i'd grab the left part with my right and then the right with my left.
i put them in front of me and then pulled down and back to about the (midsection, not really rear).

think that'll work just as well?

 

[big4life]

AAP, you need to post more on the training board. You would be very valuable over there.

 

[AAP]

when i did it i used to reverse the grip....like i'd grab the left part with my right and then the right with my left.
i put them in front of me and then pulled down and back to about the (midsection, not really rear).

think that'll work just as well?

\


I have never tried it that way. Mainly because I would never be able to get my hands behind me in the handcuff position because the cable would be stopped by my chest. You have to get your hands behind you in the middle of your crack, thumb to thumb in order to really squeeze and contract those lats.

Just try it at home without any weight. Start out with your arms straight out at your sides like you have just reached the finishing point on a dumbell side lateral. Now keeping your arms straight, bring your arms down and rotated backwards behind you so you are in the said handcuff position. You will really feel the contraction.

When I am really into training back for growth, I do these every other workout. I alternate between these and the other exercise of pulldowns, but with a modification. When I do them. I sit perfectly upright. Back straight, no lean, my spine is in a 90 degree position while seated. (Using about 60% of the weight I normally use) I pull down, with a semi-wide grip. I pull the bar all the way down to my upper ab. Yep, upper ab. That was not a typo. Now in order to get that bar past your mid chest line and down lower, you have to flare your elbows back and behind you. Normally you keep your elbows on a vertical plane like your torso during the movement, but at the last 12 inches or so, you have to get them back and behind in order to get that bar lower. You can try it with a broomstick to see what I mean. This really targets the lower lats.

Of course, these two exercises look like something you would find in a Mens Health magazine... but if they work, who can complain?

 

[AAP]

T-bar rows with 6 and 7 plates and you're just getting back into it? How many do you usually do when you are nicely into it? Is this your "normal" back workout or do you change it up?

I normally do bent over rows with 335 for 8-10 reps. So it figures that T-Bar rows would use a heavier weight since they are easier to do.

When I really get into back training, on the basics like T-Bar, bent overs, etc.. I do one good set of 7-10 reps and quit before failure, and the next and last set is a bit more heavier and all out until I can't get another one in good form.

 

[ohashi]

You're nuts. If you're even in NYC, call me.

 

[Dial_tone]

I started this week after over a month layoff. My first 4 workouts were all done with just warmup weights and i'm still sore as can be.

 

[AAP]

AAP, you need to post more on the training board. You would be very valuable over there.

Maybe we should move this over there. Sometimes I just hit New Thread and start typing.

 

[Testosterone boy]

Hmmmmph....that was nothing. You should have seen the workout my Johnson had this morning.

 

[AAP]

Hmmmmph....that was nothing. You should have seen the workout my Johnson had this morning.

I heard it was in the handcuff position too. Crush it? (hee hee)

 

[DcupSheepNipples]

Hmmmmph....that was nothing. You should have seen the workout my Johnson had this morning.

Well Mr Hmmmmmph With all the jacking you do, you should become a professional! I'm not sure were you go to school or were you can get the certificate or diploma, but I bet you would make a killing!

 

[Tiervexx]

Poor baby! I'm glad to hear you had a good workout though! That's the good kind of back pain though....I feared I'd open the thread and find you were hurt!

That was my first thought as well

 

[Testosterone boy]

Well Mr Hmmmmmph With all the jacking you do, you should become a professional! I'm not sure were you go to school or were you can get the certificate or diploma, but I bet you would make a killing!

I have long sessions but every other day is nothing extraordinary.

You need to be up to date.

When finances are low, that remains an affordable entertainment. When in the chips, I rarely even rent. Too many adventures to partake in.

 

[Testosterone boy]

I heard it was in the handcuff position too. Crush it? (hee hee)

What is the handcuff position?

 

[Dial_tone]

I have serious protein farts.

 

[Testosterone boy]

I have serious protein farts.

Oh man....those can be so embarrassing when somebody is in the area.

 

[hellorhih2o]

OK, I'm confused. Humor me, ok?

Imagine the motions your arms would travel in if a cop were putting your hands behind your back to arrest you.

OK, I've neither been arrested nor used handcuffs for recreational purposes, so... does then end position mean palms in, palms out, our wrists crossed (which is what I think cops do)? I assume you go "deeper" if you do palms out, right?

Take a half step back and keeping your arms straight, bring them back and down behind your back to meet at the top of your glutes

If you're taking half a step back, you're inevitably going to run the cables along your hips, right (sort of f's up the motion for the most part no matter what cable exersise you do imho)? Or do you take a smaller step back just to avoid that?

Also, I'm assume that you're not using and handles, right ? Just the "ball" at the end of the cable to get as full range of motion?

 

[AAP]

Bring it thumb to thumb palms facing out behind you.

Only take a small step back, not a large one. You want the pull and stretch to be towards the front of your body at the start. Remember, the lats rotate and contract towards the medial part of the spine.

 

[wutangnomo]

I normally do bent over rows with 335 for 8-10 reps. So it figures that T-Bar rows would use a heavier weight since they are easier to do.

When I really get into back training, on the basics like T-Bar, bent overs, etc.. I do one good set of 7-10 reps and quit before failure, and the next and last set is a bit more heavier and all out until I can't get another one in good form.

So you don't do deads right? I am thinking about ditching deads now possibly. I mean I do squats, front squats, deads, and heavy rows (not on the same day) and my back is starting to feel it. I do heavy deads and that is affecting my ability to do heavy rows. How the hell can people do heavy deads AND rows in the same workout? The lower back takes a beating on heavy rows as well.

 

[AAP]

No, I never do deads at all. I do hypers, but no deadlifts.

 

[Debaser]

I think your specific workout is pretty irrelevent to your soreness. If you all of the sudden train back HARD after a years' layoff, nearly anything would make it incredibly sore.

Reminds me of the very first time I trained legs. My legs were so incredibly sore that for several days I could barely walk or sit down without debilitating soreness. And I didn't even do squats.

Now I train my legs much harder, and only with compound movements, yet they never get quite that sore. Soreness isn't really an indicator of growth, it's more an indicator of doing something your body wasn't used to. I bet if I did leg extensions next workout my quads would be pretty sore, moreso than when I squat. But the growth potential in no way compares.

P.S. if anyone is curious, I train legs three times a week (all full-body workouts) and with these 2 days in rotation:

Day 1
Squats 3 sets of 5
Romanian deadlifts 3 x 5
Thigh abductor/adductor, 1 x 15 of each (this is mostly for prehab)
Calf Raise 4 x 5

Day 2
Sumo deadlifts 4 x 5
Thigh ab/add, 1 x 15 each
Calf Raise 4 x 5

All the musculature is covered and HARD at that.