Ok, the warning was right for the first time. Ah well. I've recovered from the pull over Christmas (too much up and down the stairs followed by trying to get back to my PR on the leg press = thigh pull. Return to leg press before full recovery = delays).
Older threads ...
So, where am I now:
I do 25 repetitions with the ab roller (the "wheel of doom" referenced by others) once a week, sometimes twice a week.
I've started some mid-week sand bag exercises. Still getting the feel for those.
April 21, 2012
Leg Press: 375 lb x 9 reps (PR 440 lb or so)
Fly: 150 lb x 10 reps (PR 160 or so)
Rear Delt (fly machine reversed) 150lb x 9
Row Machine: 170 lb x 9 (PR in the mid-200s)
Rope Curl: 150 lb x 8 (PR 195 lb)
Overhead Press: 130 lb x 8
Back Machine: 300 lb x 12 (PR is the 305 machine max)
Rotary Torso: 190 lb x 8 (PR over 200)
Well, I've lost a lot of ground (more three work-outs ago), but I'm starting to pull back.
Did a good number of misc. Farmer's walks today as well (since I was carrying chlorine tab buckets, chicken scratch and layer pellets around, as well as potting soil and mulch bags).
I'm 56, turn 57 in December, hope to make my PRs once again before then.
One day at a time, one lift at a time.