I’m happy to share with you some of my workouts that I tackle. I’m not a trainer {yet!}, but I am a gal who has experience lifting heavy and I’m always seeking new info and ideas around the iron, eager to learn everyday.
DISCLAIMER: Before trying any of these exercises, do your research and/or get direct instruction on the exercise how-to’s, safe weight size for you and proper form for the exercise. The purpose of these posts is to simply give you ideas on what to do in the gym and NOT to instruct you on how to do them. Google the exercises or even go to sites like www.bodybuilding.com for video how-to’s and tips. Slow down and take your time to learn in order to head off injury. I also won’t post my weight used because we are all different, so my weight size is for me…..you have to do what works for YOU! However, I strongly suggest you keep a lifting journal so you know what exercises you did previously and the weights used. Knowledge is power!
Term Key:
BB: Barbell
DB: Dumbbell
#x#: Sets x Repetitions (often called reps)
4.22.13 Back Day
Warm-Up:
25 air pull downs just to warm up the back muscles
25 lat pull downs with light weight on the cables or lat bar; again, just warming up the back
Workout:
I adapted this workout from one I found on Bodybuilding.com in my search to build a better v taper. To see that workout inspiration, click the link HERE!
For me personally, I lift heavy, but I’ve actually dropped my weight down in some areas in order to nail the form. I’m lifting for size and definition and not strength, so I’m not always trying to max out my past records. I also tend to add a few extra exercises, so you can pick and choose what works best for your goals and abilities.
In all my lifting, I’m focusing on going slow and keeping the tension on the muscle group at all times, therefore not having a full extension at the end of each rep. I also tend to reverse my starting point so I keep from getting a slight “pause” at the start of the next rep. Again, this keeps my muscle in constant tension and, in my opinion, keeps me more mindful during the exercise. Keep momentum at bay!
-Chin ups: 3 x failure
I have done assisted pull ups in the past, but I’m really focusing on increasing my unassisted pull-up skills and numbers. If you can’t do a pull up, I suggest you TRY and just keep trying. Aim for one then two then three. This will NOT happen overnight, but it will happen if you teach your body how to go after it and train for it!
Click the pic above for my Chin up video! This was taken about 4 weeks out from my Figure show, so roughly mid March 2013. It sometimes uploads sideways, so I apologize for that and I’m working on figuring that out! I will say I really encourage you to keep the legs hanging straight, but this go round I was bringing them up….likely as I was fatiguing!
-BB Bent Over Rows: 3×12
-Cable row: 3×12
I also superset these with 30 pulses on a bit lighter weight after the last two sets
V-bar lat pull down: 3×12
I started with the bar and pulled down wide; then I did 2 sets of v-bar (a close grip); I added a final set of 6 in a bar wide grip
1-arm DB row: 3×12 each arm
BB deadlifts: 3×12
I went on a much lower weight than usual since my legs really needed one more day to rest. I was focusing on engaging my upper body and core to max out the exercise benefits. DLs are some of the best workout return for your buck!
Smith body-weight up rows: 3xfailure
(you’re hanging under the bar {positioned low to the floor}, with legs going down at an angle to the floor and pulling up to the bar using your body as the resistance…..very tough, especially at the end of a workout! )
Cool Down:
Stretch with arms held high on the Smith and/or use cables to engage the upper body and get a great pull on the back.