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  1. #1
    Shadow530i is offline Junior Member
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    Help modify my back routine

    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?

  2. #2
    austinite's Avatar
    austinite is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
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    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.
    ~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~

    "It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel

  3. #3
    Dougiefresh7707's Avatar
    Dougiefresh7707 is offline Senior Member
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    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 .

  4. #4
    tigerspawn's Avatar
    tigerspawn is offline Senior Member
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    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.

  5. #5
    Shadow530i is offline Junior Member
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    Quote Originally Posted by tigerspawn View Post
    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?

  6. #6
    Shadow530i is offline Junior Member
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    Quote Originally Posted by austinite View Post
    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

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