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3/04/2014

I Got Your Back....Workout


Track your workouts! To transform your body, you first need to know what your limits are so you can blow right past them.  I use a small 4x6 notebook to jot down my reps, times, and a list of exercises I want to do. My handwriting is a little sloppy and shaky after pullups so I'll spare you the handwritten. Here's the work I put in during last nite's back workout starting with an ab circuit. I absolutely love to do circuits. They're intense, timed, with little rest and it allows you to track your progress. 


AB CIRCUIT
1 min. V-SIT with 18 lb ball
10 sec rest
1 minute RUSSIAN TWIST with 15 lb dumbbell
10 sec rest
1 min PLANK 
10 sec rest
1 min CRUNCH ON STABILITY BALL

Finish with reverse crunches with 18 lb ball and knee tucks on stability ball

BARBELL BENT OVER ROWS
50 lbs 5 sets of 10 with short rest 15-30 sec in between reps
on last set, drop to 15 lb dumbbells to failure

DUMBBELL ROWS ON WEIGHT BENCH
20 lbs 4 sets of 15 reps alternating arms

ASSISTED PULLUPS 
on pullup machine set weight to 6 lbs
3 sets of 8
on last set add weight to 10 lbs
pull ups

INCLINE PULL 
70 lbs 3 sets of 20 reps
drop to 50 lbs
15 reps

ROW
50 lbs 3 sets of 12 reps

LAT PULLDOWN CABLES
60 lbs 4 sets of 8 reps
40 lbs last set of 13 reps