Inclines

BW - 211

Inclines -
BarX30
95X5
115X4
135X3
155X2
175X1
145X16

Incline DB Curls - 25sX20, 20, 20, 17

PJR Pullovers - 55X20

Good session.  Upped weight and/or total reps on everything.

Low back still giving me trouble.

Legs and Back

BW - 208

Single-Leg Extension Eccentrics - 4X12 (straight-weight)

Single-Leg Curls - 3X20 (straight-weight)

Hack Squats -
50X15
70X12
100X10
110X10
120X8

Machine Pullovers - X15, 13 (top-set)

Chest-Supported Rows -
45X10
70X10
95X6
45X15

Still dealing with low back issues.  I have an appointment with a different PT next week.  I wanted to try and do something for legs and back, and this is what I came up with.  Pre-fatiguing with iso-movements before moving on to compound movements where the lower back is supported.

Bench

BW - 210 (office gym)

Machine Bench -
worked up to the stack for 1
back-off set X 20

Incline Curls - 25sX20, 18, 15, 10

PJR Pullovers - 50X20

Cramped schedule this week, so had to fit something in at the office gym.

Arms

BW - 208

Overhead DB Extensions -
30X20
40X20, 20, 17, 15

Cable Curls - X20, 10, 10, 10, 9 (to a top-set)

Office gym.  Getting a workout in when I can.

Overheads

BW - 210

Seated, CG Front Presses -
BarX15
65X5
95X3
115X1
85X16

DB Preacher Curls - 25sX20, 20, 15, 15

DB Hammer Curls - 40sX6, 6, 6, 6, 6, 6

Shoulder Cuff work

McGill Curl-Ups - X25
Side Planks - 60sec. each side
Bird-Dogs - 25 each side

Never done seated front presses before.  Kept the grip close (index on the smooth) and elbows forward to try and put more pressure on the triceps.  All these weights were crisp.  The unrack was the "heaviest" part.  Will move the back-off weight up to 95 next time.  Should be able to work with that weight for awhile.

One-arm preacher curls were kind of awkward at first.  Never done them before.  Never really gone this heavy on hammer curls, either.  Lots of firsts today.

Inclines

BW - 210

CG Incline -
BarX20
85X5
95X4
115X3
135X2
155X1
135X16

Incline Curls - 25sX20, 20, 15, 15

PJR Pullovers - 50X20

Core Work:
Curl-Ups - X20
Side-Planks - 60 sec. each side
Bird-Dog - 60 sec. each "side"

I've got some kind of low back issue going on.  There was no precipitating event, it just started getting twingey and got worse over the course of a week.  So I didn't lift for a week, and went to the chiro.  I'll give it a couple more weeks, and then I've got an appointment with a PT to see about my shoulder, and I will discuss the back with him as well.

Decided to take 4 or so weeks and do the LRB Arms specialization program.  Something to do while I'm figuring out what's up with my back.

Started conservative on the close-grip inclines, but I can bump up the weight for next week.

Incline curls were done both arms at the same time with a supinated grip throughout.  Tough.

I was worried about the PJR pullovers with my back, but I was just extra cautious getting in and out of the movement, and it's only one set, and it was fine.

Added some of the Stuart McGill recommended core exercises.  I need to do some more reading on these to understand sets/reps/time to hold, etc.

LRB Back & DL. Pressing

BW - 208

Incline -
BarX30
95X5
115X4
135X3
155X2
185X1
165X13

Press - 65X25, 15, 10

Pushdowns - X100

165X13 is a Rep PR!  And I even left a rep or two in the tank.  I was so happy, I forgot I was supposed to do a 2nd back-off set.

And that's why, even though I made the target 50 reps in 3 sets on the Press, I can't count it.  because in previous sessions I was further weakened by a 2nd back off set of inclines.  And the last reps on each of these Pressing sets were brutal.  My triceps and forearms were screaming.

This was the last pressing day that will be set up like this.  Glad I hit a Rep PR on Incline.  Would have liked to have gotten 65X50 total clean, but I didn't.

Conditioning

Walking - 45 minutes

For a variety of reasons, I've put off ramping conditioning several months later into the year than I usually do.  The next couple of weeks, I want to just add in these frequent, "off-day" long walks to start building the habit of doing this work.  Once it's reingrained into my life, I will start worrying about types, and progressions, etc.