I thought I'd better drag myself back in the gym last night, after having 2 weeks off.
I didn't intend on having so long off. Was only meant to be 3 or 4 days but then my car wouldn't start so spent last weekend working on it, but with a back back I would up paying for it all week.
My back still is a bit aggravated and sore but much better than it was all week.

I'm so glad we have now passed the winter solstice. It's a good turning point when you have a bad back, as now the days will slowly start getting longer and the days will also get warmer slowly.

Body weight 123.5kgs

 
These posts are done for two reasons, to give people an insight into how I train and also because I'm part of a fitness challenge.
If you would like to join us for the 100 rep challenge started by @steemmatt please do. I encourage everyone to make the commitment to better themselves health wise.
Please note the challenge in on hold for a wee bit, due to matts mum being in a serious accident. My thought are with you bud and I hope your mum makes a speedy recovery.

☠️ The Workout - Arms and Shoulders Day ☠️

 
💪 12 reps * 5 sets single arm bicep curl, @15kgs

💪 12 reps * 5 sets seated tricep extension @32kgs, @39kgs, @46kgs, @39kgs, @32kgs

💪 12 reps * 5 sets (30 reps) db trap raises, @3kgs

💪 12 reps * 5 (30 reps) sets external rotations, @2kgs

💪 12 reps * 5 (30 reps) sets front delts iso-lateral rotations upwards, @2kgs

💪 12 reps * 5 sets iso lateral row, @25kgs

💪 12 reps * 5 sets cable rope row, @21.25kgs, @26.25kgs, @31.25kgs, @26.25kgs, @21.25kgs

💪 12 reps * 5 sets standing tricep behind head upwards, @18.75

💪 12 reps * 5 sets standing tricep push down, @38.75kgs, @43.75kgs, @48.75kgs, @43.75kgs, @38.75kgs (maxed out machine 💪)

💪 12 reps * 5 sets shoulder press, @32kgs

💪 12 reps * 5 sets single bicep curl, @20kgs, @25kgs, @32kgs, @25kgs, @20kgs

💪 12 reps * 5 sets iso lateral tricep push down, @74kgs, @81kgs, @88kgs, @81kgs, @74kgs

💪 8 reps * 5 sets front shoulder raises @10kgs

💪 8 reps * 4 sets incline shoulder press, @50kgs, @70kgs, @90kgs, @50kgs

💪 12 reps * 5 sets cable bicep curl, @7.5kgs per side

💪 12 reps * 5 sets iso lateral tricep, @7.5kgs

src