Seen as I haven't blogged about my fitness, I thought I'd make my first post dedicated to the worst workout day. Ever. Its no secret that I hate back day, I have weak back muscles. But they are starting to show through!
Row machine
6 at highest weight
6 at 5kg lower
6 at 5kg lower
20 at 5kg lower.
This is the worst workout, it absolutely kills. If your wanting to work your back, do this. I personally can't do this at a high weight, but each week I try and up the weight slowly. The last set of 20 will make you want to cry. I repeat this whole section 3 times, and by then I'm wishing back day was done.
Lat Machine
8 closed grip, hands facing out
8 closed grip, hands facing in
8 wide grip, in front of chest
8 wide grip, behind head.
Again, I repeat this whole section 3 times with a break between each different exercise to rest my arms. If I don't break between each 8 my arms start to hurt as the blood has ran out of them, hence why I give them a little shake.
Dead lift
Bar only, 8 reps
Increase by 5 or 10, each reps each until you can't lift no more.
This is my favourite thing to do in back day. It really does give a full body workout. I've only just started to incorporate these into my workout, but so far I can lift up to 80kg. But this was a good day and I was pumped.
Assisted Pull-ups
I usually try and do these to cool down, however admittedly I am terrible. My new years goal is to be able to 8 pull-ups unassisted yet as it stands I cant even do one alone. Now, I can lift quite abit of weight for my size, yet even if my life depended on it, I still couldn't do it.
I hope someone out there got something out of this, and in time, I will be uploaded my workouts for all body parts. If there are any exercisers that you think will be beneficial for me which I haven't mentioned then please comment and let me know!
No comments:
Post a Comment