Help modify my back routine

**Shadow530i** · 05-24-2013, 07:53 AM

I've got degenerative disk disease and it's been hurting quite a bit more than normal lately so I have to remove deadlifts from my back workouts....I'm not sure what to add in though based on what I'm already doing. What do you guys suggest?

My current routine (minus deadlifts now)

Here's my current routine (minus the deadlifts starting this week)

Close grip lat pulldowns: 2 warmup 3 working
Rack deadlifts: 2 warm up 3 working
Rows: 2 warm up 3 working
Pull-ups: 3 working
Dumbbell shrugs: 2 warmup 3 working

And the last exercise is like a bent over row on the smith machine except you stand with the bar in between your legs and pull the bar up until it hits you in the ass...not sure what its called : /

Any ideas?

**austinite** · 05-24-2013, 08:33 AM

Why do you want to add more workouts? Considering your condition, I'm surprised you're even able to do the above. DDD is not very common at your age. Sorry you're having to deal with this. You can get creative with pullups by switching grips and targeting a more area. That, pull downs and rows should be plenty.

I'd be very careful, some of these could be just as strenuous as deadlifts.

Best of luck to you.

**Dougiefresh7707** · 05-24-2013, 07:17 PM

Yea IMO dont add I would even cut down what you have going that's nothing to mess with my friend sry to hear that .

**tigerspawn** · 05-25-2013, 12:13 AM

I would be careful performing anything that increases stress on your spine. I would rather be in shape and be able to walk then try to get big and be a cripple when you get older.

**Shadow530i** · 05-25-2013, 04:15 PM

Originally Posted by tigerspawn

I would be careful performing anything that increases stress on your spine. I would rather be in shape and be able to walk then try to get big and be a cripple when you get older.

What can I do for my upper traps other than dumbbell shrugs? Any ideas?

**Shadow530i** · 05-25-2013, 04:18 PM

Originally Posted by austinite

Why do you want to add more workouts? Considering your condition, I'm surprised you're even able to do the above. DDD is not very common at your age. Sorry you're having to deal with this. You can get creative with pullups by switching grips and targeting a more area. That, pull downs and rows should be plenty.

I'd be very careful, some of these could be just as strenuous as deadlifts.

Best of luck to you.

Thanks, after working my back today I think it's safe to say you're right on the money...I'm just going to have to maybe do 4 working sets of rows since I don't know how to target my traps effectively like this T.T