What are your fitness goals and what sort of equipment do you have access to?
Fitness goals: general fitness and well-roundedness; not going for any competitions; strengthen core against a problem disc (already very well on the way to supporting that disc via 24 weeks of rowing... not giving me any trouble any longer); make progress on the muscles/groups that rowing doesn't hit
Equipment: squat rack and bench, Texas bar and weights from 45 lb (rogue wagon wheels) down to 2.5 lb for microgains; rowing machine; couple of 15 and 20 lb dumbbells
I feel the need to chime in bc of your like of rowing & also your disc problems of which I been on a similar path these last 3.5 years.
freak accident woke up paralyzed from waist down spinal fusion spinal laminectomy x2 went from wheelchair to walker to cane to a prosthesis (AFO) lost 65 pounds of muscle (ended at 6'3", 155 lbs, & emaciated) couldn't work out started HGH almost back at 100% bc of HGH & a few other compounds
I see you have a squat rack. I haven't touched a squat in almost 4 years after reaching almost 500 lb pr. I don't recommend them at all for anyone with disc problems, as there are better ways to make quads grow without risk to spine.
I row 6x a week + my weight regimen and always make time to low weight/high volume my stability back muscles as that's what protects our spines. In terms of what pl8s you have already, you could purchase a cheap pulley lat bar/pull down system that could use those and start to strengthen your stabilizer back muscles. If you have access to a Nordic curl hyper extension, that is also an elite tier machine that I never see anyone use at commercial gyms. https://pic8.co/sh/g69f8H.png Depending on how you adjust the machine, and your ROM, you will hit your entire lower back, glutes, or hammies.
I like that you have microplates as well. For some reason I don't see many people use them but they have always been the key to breaking PRs.
I'm sick af rn so I'll answer this tomorrow. Too much thinking.
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