Arms

BW - 209

Rope Pushdowns - X20, 20 (warm-up)

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

BB Curls -
50X10
55X10
60X10
62.5X10
65X10
67.5X10

Solid session.  Got max reps on all sets.

Overheads

BW - 208

CG Seated Press -
BarX12
65X5
85X4
95X3
115X2
135X1
115X8

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

Hammer Curls - 45sX6, 6, 6, 6, 6, 6

115X8 is a Rep PR for all overhead work.

Upped the reps on preacher curls and the weight on hammer curls.

Inclines

BW - 212

CG Incline -
BarX20
95X5
115X4
135X3
155X2
175X1
155X11

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

PJR Pullovers - 60X20

Okay session.  Shoulder was bothering me a little bit the next day, but I'm alreayd rehabbing with my P.T. so nothing else to really do about it.

Added reps to the curls, and weight to the pullovers.

Legs and Back

BW - 209

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

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

Hack Squats -
70X10
100X10
120X10
140X10

Chins -
Warm-up - BWX3, 3
BWX12, 5, 5, 5

Chest-Supported Row -
70X10
95X8

Still just cobbling together leg and back work that doesn't involve a lot of low back.

Upped the weight and reps slightly on the final set of hacks.

Decided to do chins instead of pullovers.  So much more bang-for-the-buck, it seemed dumb not to do them when there's so much I can't do.

Upped the reps a tad on the final set of Rows.

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 - 216

Seated CG Press -
BarX15
65X5
85X4
95X3
115X2
125X1
105X14

DB One-Arm Preacher Curls - 25X20, 20, 20, 18

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

105X14 is an all-around PR across all overhead pressing!

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.