The pull workout

**Trick D** · 05-18-2005, 05:34 PM

I injuried my bicep/tricep/shoulder when playing homerun derby with the guys a few weekends ago. My workouts have really gone down hill, because I haven't been able to train those muscle groups the last 3 weeks. I have a max bench of 250, but when i did chest for the first time in 3 weeks, i only could do 195 x 4. Not 3 months ago, i got 195 x 10. So in other words, i am hurting. But my biceps are getting better, and my triceps and shoulders feel good again.

Anyways, I came up with a back routine that would put absolutely no more stress on my arms/shoulder. I tried doing my normal back workout after the injury and i just hurt myself more. I call it the Pull workout

In this, I do 6-8 sets of pullups, 3 of these will be weighted, up to 30-50 pounds.

I will also do 5 sets of deadlifts. I know this won't be the best for adding depth to my back, but should do very much for adding width.

THis will also keep my biceps and triceps from being used in exercises like bent over rows, lat pulldown, and other exercises.

critque me if you would.

D

**Trick D** · 05-20-2005, 03:54 AM

any help with this would be appreciative.

**EME** · 05-20-2005, 05:34 PM

Hey Trick,

Your Deads will actually do a lot to add depth ( thickness ) to your back, but probably not do too much for width.

However, that makes them a good compliment to the pullups, which can definitely add width.

You can actually build a pretty good back with just Deadlifts and Pullups, so if you can do those exercises, you should be fine for a while.

You could always throw in some stiff leg deads also. The do work your butt and hamstrings, but also hit your lower back well also.

- EME

**Trick D** · 05-22-2005, 03:01 PM

I love stiff legs, but i like changing my workout a lot, I mean in order, so i like doing legs after back some days, and with stiff legged deads, i just can't do it. I like doing about 5 sets of legs curls on a machine, and also doing leg extensions and leg press, and hack squats, after that, my legs and done, and with stiff legged, my hamstrings are too sore...

But they are fun to do!

LSU777 · 05-23-2005, 03:45 AM

trick do you squat?

also your back routine looks good. Like said above pullups will add width and deads will add thickness. if you get tired of pullups you can always do racked pullups.

05-20-2005, 05:34 PM	#3
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Hey Trick, Your Deads will actually do a lot to add depth ( thickness ) to your back, but probably not do too much for width. However, that makes them a good compliment to the pullups, which can definitely add width. You can actually build a pretty good back with just Deadlifts and Pullups, so if you can do those exercises, you should be fine for a while. You could always throw in some stiff leg deads also. The do work your butt and hamstrings, but also hit your lower back well also. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

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05-23-2005, 03:45 AM	#5
LSU777 New Member Join Date: May 2005 Posts: 7 Recipes: 0 Rep Power: 0	trick do you squat? also your back routine looks good. Like said above pullups will add width and deads will add thickness. if you get tired of pullups you can always do racked pullups.