lat pulldown

Back & Biceps; Valley

Tri-Set 1:

Wide-Grip Pulldowns, DB Rows in Roman Chair, and Banded Oblique Front Presses

Tri-Set 2:

Standing Lat Pullodwns, 1-Arm Seated Rows, and Kneeling KB Windmills

Rack Pulls

4 sets of 10 with 185#

Superset 1

Seated KB Bicep Curls and Reverse Hyperextensions

Perfect humid day for a back attack workout! My first two sets were Tri-Sets where I combined 2 back exercises and 1 core exercise to complete a set. I’ve bumped my weight so I’m now only completing 4 sets of 10-12 reps. After a few 4×10-12 back sessions, I’ll bump the weight and shoot for sets of 8-10.

I REALLY enjoyed the core work. It really hit the obliques in a good way. I’ve had been having SI joint issues on my right side which has affected my right hip, abductor, and oblique area, so giving it some special attention is just what it needed!

Like my vintage Slayer shirt?!

Hope you got some cool exercise ideas!

Have a killer day!

Elda

Pin Presses, BP, Shoulders, Back & Core

Ahhh….sigh…..what a day! I woke up refreshed after my second night in a row sleeping 8-9hrs. I had an excellent 2hour training session in my garage gym.

This is what I did:
Pin Presses – I warmed up up to my workset which were singles of 130 3 times, just 5lbs shy of my body weight. I hadn’t pressed that much weight before so that’s why I laughed after my first set. To me, the bar went up very, very, very slowly….LOL!

I moved onto bench presses working with 3 different hand placements. I worked with 75lbs and did 3 reps at 3 different hand grips for 3 sets. This was really cool, I’ll probably add a little more weight next time.

Next were Bent-Over Rows. I did 5 sets of 3 at 120#. Could probably do a little more weight next time or add more reps.

My fourth exercise was the Upright Rows. I had to play with my hand placement because I kept feeling a nerve get pinched during the movement. I need an adjustment, I miss my chiropractor! I did 5 sets of 3 at 75#, could add more reps next time, maybe do a 5×5.

Next I did Lat Pull Downs with a close grip, one of my favorite back exercises! Today I did 5 sets of 3 at 100#.

Lastly, I did a little core. I wanted to go heavy and do just a few reps but I was a little fired up so I kept going. I used a 25# plate on my first set of 25, actually the video showed me I did 24, then I dropped the weight to a 10# plate for the last 2 sets of 25. It was tough on my shoulders, it burned so good.

On another note, I had my time to speak during “citizen communication” time at the Owners Association meeting tonight about proposing they implement an affordable rate for Fitness Instructors to host boot camps in our neighborhood parks. I only got just a few minutes but I did well getting my points across. They at least did not say no, instead they want to have a follow up meeting after discussing this topic amongst themselves…..fingers are crossed!