Deal. I actually want some snow. This bitter cold with like 1/2" of snow is BS.

IW

agreed...that's not cool at all.

Hahaha sucks for you guys, I moved to Phoenix, AZ from Peoria, IL a couple weeks ago....that was an amazing trade considering its like 15 there with snow everywhere and here its 70 and sunny every day

And isn't hypertrophy basically another name for muscle cells growing?

Just a little update, I moved all my stuff to free weights for upper body I also moved dead's to upper body day and discontinued back extension and shrug. I'm definantly not in my strength range but when my core gets stronger the weight will be there. just wanted to drop another thank you for taking the time to straiten me out on some of this stuff, Now my only problem is that I wish I would have started out this way.
:WEIGHT~13:

"back" extensions are fine...IF you're extending from the hips...not the lumbar spine. really hit the glutes.

I guess the main reason was to reduce the number of exercises I was doing on upper day and I figured that deads hit both traps and lower back, Is that correct?

Deads work the lower back of course as a stabilizer. They shouldn't "hit" the lower back in terms of a prime mover. So if you "feel the burn" in your lower erectors all the time after deads that's not such a great sign. Unless you are doing some incredible volume and even then I think your lower back would just fatigue before that happened.

Extensions in the way Pity mentioned can help the lower back but building up local muscular endurance. That is, using the glutes and extending at the hips but maintaining the torso straight. Which means that your lower back must work hard as a stabilizer..to keep you rigid.

But you don't necessarily have to do them right now. As long as you progress well on deadlift and maintain good quality.

At some point, certain things can become "weak links" or limiting factors and then you may need to add stuff like extensions to help get past them.

BMF, so far, it looks like you're learning well. I really don't ever use machines for weight lifting. They're not useless, but I have seen the best results (on myself) using dumbells and barbells. At times, it's hard to measure/quantify muscle growth, but taking pictures of yourself over time and comparing them can be good. As far as questions, feel free to ask. We're here to help each other and ourselves.