Arms

BW - 212

Rope Pushdowns - X40, 40

Seated French Press - 40ishX20, 20, 20, 20, 18, 18

BB Curls -
40X10
45X10
50X10
52.5X10
55X10
60X10

Bird-Dogs and Side Planks - 2 rounds

Saw a new physical therapist yesterday, and have some new protocols for dealing with my low back AND my shoulder issues.  Until he clears me for barbell squat and deadlift variations, I will continue doing upperbody bodypart specialization programs such as this one, and cobbling together body-building style work for legs and back that are low-impact on my low back.

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.