I'm returning to bodybuilding after a 6 month hiatus due to job and country circumstances. I started the gym last week and I am currently suffering the wonderful muscle ache that this entails. One thing this has opened up to me is that I can REALLY feel the muscles that I have worked so far. So, here is my predicament, my ass is painful after deadlifting so I now realise that this is what significantly contributed to my dissproportionate ass size, and to be frank I don't want it again. I also seem to store a lot of fat there.
The deadlift was my favourite exercise so I excelled at it, but I want to look good, not like a duck. My back day was as such:
Weighted Pullups 7x4
Seated Row 5x4
Kroc Rows 10x4
Lower back extension?? 10x4
What would be a good substitute for the deadlift? My new gym has a machine where you pull two horizontal handals towards yourself at around chest height, don't know the name though. How can I work my lower back? What if I did the deadlift last instead of first, would the pre-exhaust avoid ass growth?
Thanks for any help in advance.