Did you hit the gym today?
I did! 😀
Start your weekend mornins on a high note and hit some weights!
I even brought in some pronuts for everyone to nom on. They were supposed to be for a specific community member but unfortunately he couldn’t make it in. He will have to catch the next batch I bring in. In the meanwhile, I hope my fellow personal trainers enjoy the healthy peanut butter and banana protein donuts that are now sitting behind the desk.
Before I share my back workout with ya, check out this fuel:
In the Bowl:
Base: Cellucor COR-Fetti cake batter whey, gluten free oats, black chia seeds, unsweetened vanilla almond milk, water and cinnamon.
After letting it sit overnight in the fridge to soak, I cooked it up this morning with 1/4 cup of liquid egg whites, 60g of banana and 1/2 tsp of lucuma powder. I than topped it with 1/4 of a cookie dough Questbar (some baked pieces and some raw), 1 tsp of my homemade chunky peanut butter and 1 tsp of
crack raw Artisana cashew butter.
So this lovely bowl was not only delicious but it also fueled my Saturday mornin back attack.
1. My “Main Lift” of the workout or my 5×5. I switch up my grips with pullups every time I go. This week was the angled handles and I used a 12.5 DB to add extra weight. 5 sets are done with about 5-6 reps + a Drop set. For the planks, I have a 45lb plate on my back and I hold it for 1:15 minutes 4x.
2. Rep Range: 4 sets of 6-7 reps + final Drop set. The rows were using a 35lb DB and going until failure (about 6 reps per side x4 times). Weighted mountain climbers are done 4x for 1 minute each. I have a 25lb plate on my back and my feet are elevated on a bench.
3. Rep Range: 4 sets of 7 reps + drop set at 95lbs. The inverted rows are done using the squat rack and I go until failure which is about 8 reps. Lastly, the knee ups are completed on the captains chair and I use a 15lb DB to do a set, then immediately do a drop set with a 10lb DB. I do this 4x with the final set having a third drop set with no weight.
4. Burn baby, burn! This is my final round and I call it my burn out as I try to go as quickly as possible. For a total of 3 sets, I aim for about 7-8 reps of my main exercise (the seated row), than run over to do as many pullups as possible (I get about 5 here, I’m tired!) and then finish off each round with weighted russian twists on the decline bench. Similar to the weighted knee ups, I have two drop sets (set with 20lbs, than immediately do a set with 10lbs) in each round of russian twists, with a third drop set (no weight) on the final round.
That’s all for tonight friends and that’s TWO posts in one day. WHO AM I? 😛
Do you like doing drop sets? I love’em because I love to feel as if I am burning out every single last bit of that muscle.