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Old 02-21-2014, 05:15 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Originally Posted by rickck48 View Post
Hey Commander hope all is well with that back. I know about a back and pain and soreness. I am trying to work up a program to work my body except my back. RTR!
Thanks for checking in Rick, all is not well, but it is improving thanks to me not being an idiot and pushing too hard.

I am;
1) Backing off on legs until it feels better
2) Not doing bent rows (except 1 arm because I can support my lower back)
3) In general, just trying to have good posture (that's never been an issue before just trying to do everything possible to help the lower back heal up)


Friday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows, 3 sets

Ring Row, BWx8, w/ Ab Bench Crunches and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 61x10, w/ Tricep pushdowns, 4 sets

93x11, 10

Rope Low Row
93x11, 11, 11, 11 - really focusing on a hard contraction

w/ Fixed Bar OH Tricep Ext.

Ring Row holds with Cheated Lat Pulldowns, 111x8, 2 sets

Preacher Curls 40x15, 3 sets
w/ Band Pullaparts isometric hold

Note to self: Tweaked a few things and I enjoyed this workout even more than last time. Further tweaking may be to do band pullaparts instead of the fix bar tricep extensions (or both if I work fast enough).

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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