I trained back today with my trainer. Lean and Green and Tasha were also in the house this morning at 24 Hour Fitness.
It's now midnight and I trained at 9AM....let's see if I can remember it.....
I used the stair-stepper for 10 minutes
I'm not even sure what my first exercise was. It may have been back extensions.
Anyway, I did some back extensions for a few sets and then moved over to deadlifts.
Oh, I remember, I did some exercise with cables I had never done before. Some sort of unilateral cable lat pull-down while standing and leaning forward......I did that for 3 sets. I don't recall the weights.
Then I did another cable exercise I had never done that was a squat and row at the same time (tying in hamstrings with low back, stabilizers, etc.). There is always a plan when I work with Cesar to work on my weak parts (tightness in lower back, hams and glutes). I did 3 sets there too.
Remember I have low-back issues which keep me from squatting and deadlifting....the latest "accident" left me barely walking in November until I got some help from a chiropractor immediately. So anyway, they are very scary for me. I just used 95 pounds today. Sure I can use more weight in one hand for chest press, but when it comes to "bending" I'm in big trouble and can't do much.
So it will look funny but it's what I can do right now and even with only 95 my back "didn't feel right" as if it was on the brink of potential slipping (my vertebra's rotate sometimes which is incredibly painful and immobilizing). I write this now so I don't have to write it later when asked why I'm only lifting 95lbs.
95 x 10
95 x 12
95 x 15
50 x 15
75 x 12
100 x 12
125 x 8
50 x 12
One-arm cable rows
160 x 15
160 x 15
160 x 15
We didn't do any "seated" exercises, by design, until the final set. We wanted to keep the "whole body" engaged with various rows, deadlifts, etc.
Two-arm cable rows
120 x 15
135 x 12
150 x 12
That was it and then I rode the bike for 25 minutes and came home to have all kinds of good food made for me by Tasha. I made a Vega/Creatine shake and she made rice, yams, beans, broccoli, avocado, and had fruit prepared if I wanted it.
We all took a bunch of photos modeling clothing since I'm trying to move my remaining inventory. These are all un-cropped, un-edited, have things in the background, etc....we're just trying to show what we have left. We took a bunch..here are just a few.
A sample of that is: