can anyone suggest me any good back workouts? since i have a lower back problem now the only thing that i can think of doing now is lat pulldown, chest supported rows and pull ups.

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Added on July 12, 2012, 7:38 pm

what i did back then before i fall in love with foods and just enjoy lifting while maintaining bw or just raise 1-3kg max ( i still eat trying to eat right tho )

note: my bw will go down easy when i'm in Uni

Bulk up till 15% then cut to 10-12% then do the same thing over and over again

not to mention i am skinnyfat after cutting last time due to shi*ty diet, after reading about all those diet threads and books i have the info but i don't have the time and money to do that now ( living with parents so have to eat what they eat or they will get butthurt )

anyways

http://www.bodyrecomposition.com/muscle-ga...on-changes.html

cut and at the same time bulk?
you be the judge.

dumbbell row ada buat?   

kroc/db rows still taxing my lower back. kalau boleh i don't really want to move my lower back

ada idea?

seminggu tak main, sekarang sakit balik 

nak berhenti sakitkan lower back sampai Isnin - Selasa

harap harap dapat   

btw puasa how 

If I were in your shoes I would do a relatively clean bulk.

No point in going lower body fat % as you don't have much muscle mass.

Pack on some size first and then decide what to do!

Posa satu bulan kene stop. Pergi terawih smpai kol 9-10pm. Xsempat gi gym. Continue SS after Raya.

Posa satu bulan kene stop. Pergi terawih smpai kol 9-10pm. Xsempat gi gym. Continue SS after Raya.
Agree. But why not do SS/SL for one month and see your progress. I notice that despite staying in 12-13% BF, I get quite big esp. in shoulder and chest region. Weight progression also no problem. But ~15% is definately the best.

Terawih boleh buat sorang2 dekat rumah. Haha. Pegi gym kalau niat baik pun ibadah jugak 

But I'm guessing that since in Ramadhan, there might be a lot of complication to go to the gym and workout as usual, I will try to focus on my form. Try to learn how to engage/activate the correct muscle when I'm doing all the exercises. Form is also very important guys for you to move forward.

Posa satu bulan kene stop. Pergi terawih smpai kol 9-10pm. Xsempat gi gym. Continue SS after Raya.
Agree. But why not do SS/SL for one month and see your progress. I notice that despite staying in 12-13% BF, I get quite big esp. in shoulder and chest region. Weight progression also no problem. But ~15% is definately the best.

Terawih boleh buat sorang2 dekat rumah. Haha. Pegi gym kalau niat baik pun ibadah jugak 

But I'm guessing that since in Ramadhan, there might be a lot of complication to go to the gym and workout as usual, I will try to focus on my form. Try to learn how to engage/activate the correct muscle when I'm doing all the exercises. Form is also very important guys for you to move forward.

time puasa nak practice oly lifting 

minggu depan nak jumpa satu oly coach suruh ajar, dah suruh PT gym aku arrangekan meeting 

anyways i did put incline bench in my current workout, but linear increment like SS/SL lah

last time never got the chance to play around with incline
of course, gym also close at 10

if workout around 5-7pm of course my parents/brothers/sisters butthurt coz we need to help them prepare the table and foods.

actually my current regime is something close to SS/SL.

I do deadlifts and squats everyday. Bench press, barbell row and military press on alternate days.
still struggling to do chin ups.
clean bulking means adding around 500-600 calories to your diet?

time puasa nak practice oly lifting 

minggu depan nak jumpa satu oly coach suruh ajar, dah suruh PT gym aku arrangekan meeting 

anyways i did put incline bench in my current workout, but linear increment like SS/SL lah

last time never got the chance to play around with incline
of course, gym also close at 10

if workout around 5-7pm of course my parents/brothers/sisters butthurt coz we need to help them prepare the table and foods.

actually my current regime is something close to SS/SL.

I do deadlifts and squats everyday. Bench press, barbell row and military press on alternate days.
still struggling to do chin ups.
clean bulking means adding around 500-600 calories to your diet?

haha, tapi gi gym mase ada terawih rasa bersalah la 

I dunno but I'll die if someone wakes me up at 6 n ask me to lift zzzzz

Whoa man. Squats and Deads every day? And max effort for every workout day? That would be impressive, but taxing your body nonetheless.

Try negative chin-ups maybe? Or try lever or machine lats pulldown.

when your lower back hurts like hell

this is the only option on doing bent over rows/pendlay rows

Why don't y'all just go before 'buka puasa'? Around 6PM or 6.30PM. Ngam2 finish ur training, can 'buka puasa' already.

So at night can focus on terawikh and eat and rest.

apala dosa bench tu kat kau hahahahah     

So, you sleep around that time? Evening? You are working night shift?

Well if you are living with your family, going around 6 or 6.30 is not the best time

because you have to help them prepare food and table for berbuka puasa

been there done that and i found it VERY rude to go out around that time

dead serious

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Added on July 14, 2012, 9:52 am


chest supported bent over row

untuk orang sakit belakang lower back      , apparently ni lagi susah dari pendlay rows atau normal bent over rows