Sunday, October 5, 2014

Sam-Back Workout

Lately my workouts have been pretty random. Sometimes I work out at home, sometimes at the park, and sometimes I go to the gym. 

One thing I try to keep constant is the time I workout. I have scheduled a break in my work schedule at 10 am (I start work at 6 am - and I am not one to get up at 4:30 am just to exercise.)

I have found that if I plan in advance what time I am exercising, it is much more likely to happen!

So when 10 am comes, I either walk to the park with Jade and workout there or I take her to the local rec center with me and she gets to play with other kids in the Kids Care.

I love it when I can get to the gym and lift heavy! So I thought I'd share what I did for my back workout this past week. (I split up what I train each day- one day will be legs, another day will be back, arms and shoulders, etc...) I rarely do cardio anymore except for when I walk to the park (I count that!)

Back Workout

warm up:
full body: squat, curl, to shoulder press (very light weight)
3 sets, 16-20 reps

back: lat pull down, wide overhand grip (light weight)
1 set, 16-20 reps  (very slow, squeezing at the bottom and focusing on getting my back ready to go)

lat pull down (wide, overhand grip)
4 sets, 12 reps 

seated cable row (overhand grip)
4 sets, 12 reps

For the next 2 exercises, I used different machines my gym had. However, you can stay on the same machines you were using before and just change your grip.

lat pull down (narrower, underhand grip)
4 sets, 12 reps

seated cable row (underhand grip)
4 sets, 12 reps

rear delt fly
4 sets, 12 reps 

dead lifts
4 sets, 12 reps

Since I am pregnant and in my last trimester, my focus isn't "how much freaking weight can I lift?" Instead, I focus on using a weight that allows me to do each exercise slowly, with proper form, and a good 3 second squeeze (or hold) at the bottom of each exercise. 

You can go to for instructions on how to do an exercise. 

If you try out this workout, let me know what you think!

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