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Today I train back but I still have the back pain in my upper right lat, on top of the shoulder blade.
I thought it might be prudent to train light today and in a very controlled fashion....
Bent Over Dumbell Rows
Starting with dumbell rows, haven't done these first in years. A 'light' and slow motion throughout the movement with a full back stretch at the bottom followed by slow pull up then slow down, about 3 second count each way.
3 sets of 10 for each side on these. I can feel these, before I never could feel my back muscles, I will add these back into my training for a month and see how they feel then.
Conan's Tip: This is why I change my bodybuilding routine continually.
You might be strong in one exercise but then you try something else and you find yourself weak or getting very sore. Your muscle is not used to this movement and therefore the change should shock it a little and gain that additional growth spurt
Which back exercise next?
Thinking anything heavy is probably stupid and because I think I injured my back carrying 50kg of stuff back from China the other week - Lat Pulldowns, this will give me a good back stretch and place most of the strain in the lats rather than the upper back.
3 sets of 8 pulldowns to the rear, 3 sets of 8 to the front
This left my back feeling pumped and me feeling better about doing a light workout, so then it is off to the squat rack, that's right - deadlifts
Light Deadlifts for a Sore Back
3 sets of 200lbs for 8 reps each set. Nice easy deadlifts to warm my back and stretch everything out. Also I like doing these as I sit hunched over a laptop too long everyday and a couple good sets of deadlifts straightens my back out.
Since it is a light day today I go on to do a few more sets, this time a little heavier on the T-bar rows, I used to love this exercise when we did them with an Olympic bar jammed into a corner, these machine though just don't get the angles right and I cannot feel them too good, that is why it is relegated to last exercise. Next week I will do something else.
T-Bar Rows
Last of all a rear lat spread, I took 12 photos trying to get one good photo but for someone who does not understand muscle photography in the slightest and my Thai does not extend to the simplicities of taking photos that left me with 11 cruddy pics and this one which was best.
I will need to wear a different singlet next back day and get some better photos. In this one on my right hand side you can still see a huge chunk of muscle that is missing from my injury, I think that it will be starting to heal by the end of the year and all the weak points will be fixed.
Wide Rear Lat Spread
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