Lower Back Definition

[barnzy7]

I dead lift every time I do back, I finished with 425 yesterday so I honestly dont understand why I can get any definition in my lower back.

I only do abs maybe once a week. Could that have anything to do with it since they are antagonists of each other?

This was the workout I did yesterday:

Deadlift- 135x10/225x5/315x5/405x1/415x1/425x1

Lat pull- 160x10/180x8/200x7

Upright Row-1plateX10/2plateX10/3plateX8/3plate+25x5

Seated Rows- 120x10/140x10/160x10
(went light to try and hold to work Lats)

Reverse Flys DB-15x16/20x12/25x10

Triangle Pull Down- 140x10/160x9.5/180x5

Straight Bar Rows- 110x10/130x10/150x10
(went really light on this one too)


Bicep Circuit.

I this workout varies week to week but I always do deadlifts,lat pull downs, rows.

Any critiques or suggestions to this would be much appreciated.

 

[barnzy7]

By the way:

18yrs old
Training 2-3 years
5'9
184lbs

 

[paisano3]

Definition comes from low body fat percentage. Having strong muscles is one thing; being able to have defined, strong muscles is another. What does your diet look like? How about cardio?

I personally like to use the lower back extension machine at my local gym. i do 5 sets of 15 reps, fatiguing at that 15 mark.

 

[barnzy7]

Fall and Spring the only cardio I do is long distance runs for baseball.

Winter I rarely do cardio.

Summer I do cardio everyday, this coming summer with be the first that I bulked in the winter and cut in the summer like I should.

Diet:

I live at school so I have to live with what they cook.

Everyday is basically the same with small variations.

Breakfast-

7 am. Protien shake, Whole grain bagel(dry), 16oz orange juice.

10 am. Protien shake and 5g of creatine before workout..

1pm. PW protien shake with milk,carnation instant breakfast for carbs, 5g creating.
Fish oil, milk thistle, multi-vit.

2-3 pm Lunch-

salad with beans,cheese,carrots,cucumbers,olive oil.

chicken salad on wheat or rye

potato/rice

6-7pm supper-

rice, salad or steamed veggies, whatever the protein is for the night, steak/chicken etc.

9pm snack-

Yogurt, mini-wheats, fruit.

During the day I drink about 1.5-2 gallons of water a day.

I eat as healthy as I can for living at school, when I'm home its a totally different story, I follow my diet first and foremost.