Bench Press. 1x12, 1x8, 2x12
Lat Pull Down/Biceps Curl. 3x12
Behind Neck Press. 1x10, 1x8, 1x6
French Press. 3x9
Front Squat. 1x10, 1x8, 1x10
Reeve’s Curls. 1x9, 1x8, 1x9
Total Time. 25 mins
Thank you for the best in regards to my appt. It went well. Though when I mentioned skiing they were very, very, firm saying no. That disappoints me. I told them, my goal is not to have a three rod back surgery. That made the doc and PA happy. Plus, I never ask for increases in my pain management regimen. So, I am their miracle boy: lose weight, resistance train, avoid back surgery.
Regarding my session. I did not feel as strong. Maybe the shock rings are a bit tighter due to cooler temps. Anyway, I was a wee bit less strong this morning.
See everyone Thursday, and again, Thank You!
On a side note, where did Bambi With Horns go? I hope he is OK.
Glad to hear the appointment went well. I think Bambi with Horns went on his honeymoon a few months ago and we never heard from him since. I hope he is enjoying a great new chapter in his life.
In high school, and into my 40s I could dip, and dip. But pull ups have always been the bane of my workouts. I think it is time to focus. Even as a senior.
Dips. 1x7, 2x6, 1x5
Pull Ups. 3x1 ()
Up Right Row. 1x12, 1x10, 1x12
Calf Raises. 3x20
One Arm Row. 1x15, 1x12, 1x10
Alternate DB Curls. 1x6, 1x7, 1x8
Time. 35-40 minutes
I could not make my pull ups spectacular. I think I am going to add 2-3 sets at the tail end of Tuesday’s session. Dips, yes… They continue to improve. Pull ups, holy crud!
I don’t see any rows in your program. Maybe I didn’t go back far enough. They often will help improve pullups, either by themselves or as an adjunct to pullups.
Rows aggravate my lower back. However, I will figure out a way to implement them without causing breakthrough pain. I was also thinking this morning of “greasing the groove” using pull ups. Thank you for the suggestions.
Normal barbell rows hurt my lower back too. I stopped doing them years ago. When in my garage, I will do Ring Rows or Landmine Rows, which seem to be much better for my lower back. In the gym there are obviously a lot of great machines for doing rows. (That Landmine Row video below is actually me in my old garage 7 years ago. I did them with one arm mostly and braced myself with my other arm (took the load off of my back).
)
