I'm 5-10, 210 and 50 yrs old. I've been back in the gym a couple of months now (yes, I know, hardly long enough to tell anything).

My bench is coming along slowly but surely and I answer the question "How much can you bench?" by how much how much I can bench for TWO reps. Not much for now, but that's how I mesure "strength" for myself. Even though the most common way is to see how much you can bench for one rep.

Anyway, a as "test" to see where i'm at in other areas of physical fitness, I wanted to see how many pull-ups I could do, after I've spent the last two months doing 3 sets of 10 re lat pulldowns.

The weight was such that that the last two reps on the last set were hard and I had to pause before I did them.

Anyway, after a four day rest from my last workout I one of the frist things I did was after my streching was grab the pull-up bar and go for it. I figured I'd atleast do 6+ by now.

I did ONE...then hung there like a spent peice of freshly slaughtered beef unable to even get myself halfway up for a second one.

So, the FIRST question is:

Do you think I should keep trying to do the actual pull ups to increase them OR should I increase the weight on my lat pull downs, to where I can barely crank out 4 or 5 reps for two or three sets, and just keep increasing that weight, then try the pull ups again in a couple of months?

SECOND:

For now, I work out every 5 days. During that time I do these work outs in this order:

Bench 5x5, Lat pull downs 3x10, Standing military press 3x10

Barbell curls 3x10, two-handed overhead Tri Extensions 3x10.

The goal here is to work my bench up so i can do two set at a certain weight . Do 10 pull ups. And get my arms bigger.

Is this worout OK for that.

als, With the Bench, pulldowns, and Mil Press + the clurls and extensions
is this enough for my arms?

Also, what is generally the best direct work out for the triceps over all. One that hits all the heads.

Thank you all in advance for your thoughts.