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Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Deadlifts: 3×8, 2×6, 2×4 (heavy weight)

One Arm Dumbbell Row: 3×8, 2×6 (heavy weight)

Wide Grip Lat Pull Down: 3×10 2×8 (medium/heavy weight)
*Superset with
Reverse Grip Lat Pull Down: 5×8 (same weight)

Barbell Under Hand Grip Row: 3×10 (medium weight)

Farmers Walk: 3×20 steps each way (medium/heavy weight)

Stair master for 15 minutes at level 8.

I recommend stretching an foam rolling for 10-15 minutes once finished.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

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Quote

This quote came up on my Facebook today and I guess you could say that it spoke to me. Part of why I live a healthy lifestyle is to increase my chance of remaining healthy in my old age. I know it’s decades away but it’s so important to think ahead when it comes to your health. What you do in your youth will affect you later in life. When I’m a senior citizen, I want to be able to drive, live without assistance from a nurse, travel the world, continuing exercising, keep up with my grandkids, etc.

Take care of yourself now so that you can live the life you want. 🙂

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Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Deadlifts: 3×8, 3×6, 2×5 (heavy weight), 2×8 (30lb less)

Tbar Row: 2×10, 2×8 (medium weight)

Wide Grip Lat Pull Down: 2×10, 2×8 (heavy weight)

Close Grip Attachment Lat Pull Down: 3×10 (same weight as wide grip)

ISO Row: 3×10 (medium weight)

Stair master for 20 minutes at level 8.

I recommend stretching and foam rolling for 10-15 minutes.

Pin the graphic below for quick reference during workout.

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Happy Valentine’s Day! I’ve never been one to get into the spirit of the day even though I’ve been in a relationship on this day every year for a long time. For me, it’s important to nurture and work on a relationship year round, not just to make a big deal of it on one day. Annnd despite that, Derek and I got a couples massage on Sunday, somewhat to celebrate but really it was just a coincidence that we happened to want to get massages close to Vday. For the actual day, I’m taking a little time to work on my relationship with myself via a good workout.;)

What about you? Any plans?

Back

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Deadlifts: 3×5 (heavy weight), 2×6 (10lb less), 2×8 (10lb less)

One Arm Dumbbell Row: 1×10, 1×8, 1×6 (heavy weight), 2×8 (5lb less)

Decline Dumbbell Pullover: 3×10 (medium weight)

Back Extension: 3×10 (medium weight)

Banded Wide Grip Pull-ups: 3×10

TRX Strap Row with Pause at Top: 3×10

Row machine for 10 minutes at moderate pace.

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

2.7.18 Back

Back

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Deadlifts: 2×8, 1×6 (heavy weight), 3×4 (10lb less), 2×8 (10lb less)

One Arm Dumbbell Row: 3×6 (heavy weight), 3×8 (10lb less)

Wide Grip Lat Pull Down: 2×10 (heavy weight), 3×10, 1×8 (10lb less)

Renegade Rows: 3×8 (medium weight)
*Superset with
Barbell Good Mornings: 3×15 (light weight)

Banded Pull-ups: 3×8

Row machine for 10 minutes at a moderate pace.

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Superset: Perform second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

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Back

Warm-up: Stair master 10 minutes at level 5. Stretch

Barbell Deadlifts: 3×6 (heavy weight), 2×6 (10lb less), 2×6 (10lb less)

One Arm Dumbbell Row: 2×8 (heavy weight), 2×8 (10lb less)

Two Arm Cable Lat Pull Down: 1×8 (heavy weight), 1×10, 1×8 (10lb less)

Banded Pull-ups: 3×10

Renegade Rows: 3×10 (medium weight)
*Superset with
Barbell Good Mornings: 3×15 (light weight)

HIIT on stair master for 15 minutes: alternate between level 6 for 1 minute and level 15 for 30 seconds.

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

1.17.18 Back

Back

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Deadlifts: 3×6 (heavy weight), 2×8, 1×6 (10lb less), 3×8 (20lb less)

One Arm Dumbbell Rows: 2×8 (heavy weight), 2×8 (10lb less), 1×10 (5lb less)

Wide Grip Lat Pull Down: 2×10, 3×8 (heavy weight)

Back Extension Equipment: 3×12 (medium weight)

Banded Pull Ups: 3×10

Row machine for 10 minutes at moderate pace.

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

1.10.18 Back

Back

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch.

Barbell Deadlifts: 1×8, 2×6 (heavy weight), 3×8 (10lb less)

One Arm Dumbbell Rows: 2×8 (heavy weight), 2×10 (5lb less)

Wide Grip Lat Pull Down: 2×10, 3×8 (heavy weight)

Back Extension: 3×10 (light weight)

*Banded Wide Grip Pull-ups: 3×8

Row machine for 10 minutes at moderate pace focusing on proper form.

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Can use assisted pull up machine for an easier option

Pin the graphic below for quick reference during workout.

1.3.18 Back

Tips for this workout:
1. Squeeze your abs tight while doing deadlifts to protect your lower back. Doing so also makes deadlifts a great ab workout.
2. When doing lat pull downs, sit up right and squeeze your lats to pull the bar down. Make sure you don’t move your entire upper body back to pull it.
3. On the row machine, extend legs first when you row back and then pull arms to your lower rib cage area. Complete in reverse order when returning to starting position. I recommend watching a video of proper rowing form.

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Active Wear Details:
Leggings: Forever21