Wednesday, February 1, 2012


I'm sure you'd never guess from all of the progress pictures, but not only is my back my favorite body part, but it is my favorite part to work as well.  I guess this is because I feel really strong when I work my back and I can see changes quickly.  The problem is that if I don't run after my back workout I get so tight and sore that I get terrible headaches.  Well, you can imagine the predicament I am in right now after taking 7 weeks off from running.  So frustrating, on so many levels.

I have not received my MRI results yet, but it was completed last Thursday.  Give me a break.

Anyhow, back to my back:)  I had a great workout this morning and included a bicep workout as second favorite body part!

Wednesday - Back and Biceps

  • 3 x15 dumbbell shrugs (30 lbs, 30 lbs, 35lbs)
  • 4 x 10 lat pull downs (100 lbs x 1, 120 lbs x 2, 70 lbs x 1)  Yep, pulling down more than my body weight!  woohoo! 
  • 3 x 12 seated rows (1 x 60 lbs, 2 x 70 lbs)
  • 3 x 5 hammer strength pull downs (2- 45 lb plates=90lbs)
  • 3 x 4 body weight unassisted pull-ups
  • 3 x 15 back extensions hold a 25 lb plate
  • 3 x14 hammer curls (20 lb dumbbells x 2, 25 lb dumbbells x 1)
  • 3 x 10 incline curls with 15 lb dumbbells
  • 3 x 10 concentrated curls with 15 lb dumbbells
  • 2 sets of 21's with 10 lb dumbbells
  • PLYO - 3 x 10 push ups with row (8 lb dumbbells)  woof....
Meals for today:

  • Overnight protein oats
  • 1/2 cup of cottage cheese with cinnamon
  • Asian turkey burger and 1/2 baked sweet potato with cinnamon
  • 2 rice cakes with peanut butter
  • Leftover whole wheat ground turkey broccoli spaghetti bake
  • Small cup of Kashi cereal with almond milk  

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