Ending with Deadlifts

Back - Seated RowsToday was the first time in a very long time that I’ve done deadlifts. Most of you know through my posts that I have a bulging disc in my lower back (L5/S1) so I have to be extremely careful with certain exercises. For the past year I’ve pretty much given up on squats and deadlifts. Whereas I don’t think I’ll ever be able to go super heavy on either, I believe I can start slowly implementing them back into my workouts.

Folks usually start their back workouts with deadlifts, or at least perform them as the second exercise. But I saved deadlifts for the end of my back workout for a couple of reasons. One, I was thoroughly warmed up by that time and two, I didn’t want to be tempted to throw on more weight. My goal this morning was to choose a moderate weight and only do a few reps (6 to be exact). I plan to ease back into these.

Back Workout

Seated Rows:
6 sets x 12-15 reps

Hammer Strength Rows:
5 sets x 10, 7, 7, 6, 20 reps

Dumbbell Rows:
3 sets x 6 reps

Cable Pulldowns:
3 sets x 10 reps

3 sets x 8, 6, 6 reps

Traps & Calves Workout

Barbell Shrugs:
4 sets x 10 reps

Seated Calve Raises:
6 sets x 12 reps

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I didn’t feel as strong when I started out this morning. That’s why I kept the reps a little higher on my first back exercise, seated rows. Once I got through those I was warmed up and ready for some heavier weights. It can take a little more time to get going on Mondays. The rest of the workout was heavy until I got to deadlifts.

I didn’t go all out on deadlifts. I chose a very moderate weight and just banged out a few reps (135 lbs x 8 followed by 2 sets of 225 lbs x 6). I’ve learned that a little goes a long way for me. In the past, I’ve hurt myself with more volume on deads and squats.

Since I was already at the rack I hit some barbell shrugs right after deadlifts. The traps get a decent amount of work on back day as it is but I still like to hit them directly. I ended with some calves and cardio.

Train with Passion,

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