The weather and I haven’t been cooperating together so today, I don’t have new pictures for you guys. This past weekend was miserable, rainy and dark. I can’t complain though, because it hasn’t really rained much the last couple of months, but it did prevent me from accomplishing some of my weekend blogging goals. I did however, do a massive clean throughout my entire house. I even have the blisters on my hands to prove it. 😉
I did this workout a couple of weeks ago at the gym, but there’s no better time to go through my old pictures and put this workout together than today.
This workout targets your back, specifically your rhomboids, traps and lats and erector spinae. The sets are high, just as I like them to really burn deep into the muscle tissue. The reps are in the range where you can rest for a shorter period, so there’s minimal rest. For the end of the workout, I did a superset of single lat pulldowns and dumbbell hyperextensions. If you’re in the gym you can use the hyperextension machine if you’d like or the stability ball. I’ll leave that one up to you.
+ a dumbbell
+ a stability ball or a bench for the hyperextensions
+ resistance band (or using cable machines if you’re in the gym for this workout)
Complete the following exercises, sets, reps and rest.
This workout took me about 25 minutes, that’s with setting up my weights, and changing between exercises. The total working time is about 20 minutes.
6 sets (1 light warm up set + 5 regular sets)
45 seconds rest between sets
BENT OVER BARBELL ROW with overhand grip x10 reps
4 sets with 30 seconds rest between sets
LYING CABLE PULLOVER x10 reps
5 sets with 30 seconds rest between sets
SINGLE ARM DUMBBELL BENT OVER ROW x12 reps
SUPERSET x 5 sets with no rest
SINGLE ARM LAT PULLDOWN x12 reps
DUMBBELL HYPEREXTENSION x15 reps
THE EXERCISES IN ACTION:
BENT OVER BARBELL ROW using an overhand grip
LYING CABLE PULLOVER
SINGLE ARM DUMBBELL BENT OVER ROW
SINGLE ARM LAT PULLDOWN
After spending my whole weekend cleaning and organizing my entire house, I feel so much better! I honestly didn’t realize how long it’s been since I’ve done a big clean sweep like I just finished. I am a super organized person, which I know helps me stay on track when it comes to my workouts and healthy eating, but I guess I hadn’t realized it also works with my home life.
Staying organized helps me improve. It helps me take the thoughts from my mind, put them on paper and actually see what to do next and then I can focus on what’s most important. Over the past week I’ve reorganized my exercise equipment (which by the way, I did again and now it’s even better) and I’ve also organized all of my food blogging props and have created room for more. Right now, my mind is in such a good place and I really owe it all to being organized. It’s my everything.
Do you guys feel this way too?