Originally Posted by rickck48
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.
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
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).