Category Archives: Back

LiveFit @home – Phase 2: Day 36 Back+Cardio

Day 36

Variations:

These variations were the same as Day 29

Seated Cable Rows: I had to use a resistance band for all cable exercises. My trick is to perform the exercise until I feel a burn, THEN I start counting the required reps. This is not equal to doing them with the cable machine, but when you don’t have a choice, this a great alternative. Another option is to perform (more) bent over mid rows with this superset.

Wide-Grip Lat Pulldown: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).

Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*

Hyperextensions/ Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!

What You Will Need:

  • Pull up bar
  • Barbell (optional since you can do this with dumbbells)
  • Dumbbells
  • Resistance band

LiveFit @home – Phase 2: Day 29 Back+Cardio

Woohoo!! Here we are in Phase 2 and 5 weeks in to our training! I encourage you to go to the link and read Jamie Eason’s comments and tips (and words of encouragement) above each day’s workouts.

Link to Day 29

Variations:

Seated Cable Rows: I had to use a resistance band for all cable exercises. My trick is to perform the exercise until I feel a burn, THEN I start counting the required reps. This is not equal to doing them with the cable machine, but when you don’t have a choice, this a great alternative. Another option is to perform (more) bent over mid rows with this superset.

Wide-Grip Lat Pulldown: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).

Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*

Hyperextensions/ Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!

What You Will Need:

  • Pull up bar
  • Barbell (optional since you can do this with dumbbells)
  • Dumbbells
  • Resistance band
  • the great outdoors

It felt great to do some cardio after lifting!


LiveFit @home – Phase 1: Day 23 Back/Bis

Day 23

This was the exact same workout as last week, so the variations here are the same. I really enjoyed this back workout and added an extra set to each exercise just to push a little further.  Never be afraid to push yourself!  I have heard soooo many people tell me that they are scared of getting bulky, to which my bodybuilding friends will always plea, “please, PLEASE tell me how easy it is to put on muscle. I’d really like to know” 🙂 To put on “bulky” muscle you have to eat differently and workout differently and you have to WANT it BAD… So, for those of you worried about the bulky muscle, have no fear! You are safe to just be super fit and toned!

Variations:

Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*


Wide-Grip Lat Pulldown
: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).

Seated Narrow Grip Cable Rows: Door open and perpendicular to your body, hook the resistance band around both sides of the door knob. Sit in a chair and voila! Low row set up.

T-Bar Row: Holding a heavy single dumbbell, I bent over at a near-90 and pulled up for the row.

Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!

Incline Dumbbell Curl: This one was tough. I tried to lean my chair back against the wall in a carpeted room (so as not to slip). This worked ok, but the back of my chair was wider than me so my arms did not have that free-range that they would on a real bench. This exercise made me want to invest in an adjustable bench.


LiveFit @home – Phase 1: Day 16 Back/Bis

Oooo I had fun with the variations on this one!

Day 16

Variations:

Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*


Wide-Grip Lat Pulldown
: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).

Seated Narrow Grip Cable Rows: Door open and perpendicular to your body, hook the resistance band around both sides of the door knob. Sit in a chair and voila! Low row set up.

T-Bar Row: Holding a heavy single dumbbell, I bent over at a near-90 and pulled up for the row.

Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!

Incline Dumbbell Curl: This one was tough. I tried to lean my chair back against the wall in a carpeted room (so as not to slip). This worked ok, but the back of my chair was wider than me so my arms did not have that free-range that they would on a real bench. This exercise made me want to invest in an adjustable bench.


LiveFit @home – Phase 1: Day 2: back/bis

This one was tough to do at home! Definitely far from the same as far as quality goes, but I gave it all I had and more.

Day 2

Variations:

Wide-Grip Lat Pulldown: reverse pull-ups or pull ups

Seated Cable Rows: bent-over dumbbell rows OR wrap resistance bands/cables behind your flexed feet and grip high enough on the band to get good resistance

Underhand Cable Pulldowns: chin ups

One Arm Dumbbell Preacher Curl: kneeling on my couch, I put one arm over the back of the couch to serve as my preacher bench.  I tried this over the arm of the couch and it seemed to simulate the preacher bench better, but it was difficult finding a kneeling/laying position to get the right angle…it’s a work in progress


Upper Body Smash Down

14 weeks and I think I’m finally at the point where I have energy again! I have run a 5k on Saturday for the past 2 weekends and plan to do it again this Saturday!

Today I went to the gym for the first time in almost a month. It felt SO good to be back!

[Upper Body Smash Down Workout]

  • Barbell bent over row 12R x 4s
  • Barbell shoulder press 12R x 4s
  • Barbell bench press 12R x 4s
  • (giant-set’d the 1st 3 exercises)
  • Dumbbell Lateral Raise 15R x 4s
  • Seated Low Row 15R x 4s
  • Dumbbell Bicep curl 20R x 4s
  • Tricep Pushdown  20R x 3s, then 4th set till failure

Oh yeah, baby. Pregnant ladies are not wusses! “Lifting for two”! 😀


September Makeover: Day 2b

First week of a challenge is always a hardcore, engine-totally-revved day every day. However, I worked out with a guy on this day (my super hot husband), so instead of a high rep fast paced workout, I went heavy.  That’s fine too because I’ve needed to get a heavy in.

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Workout: back

  • Pull ups 5S 6R, 8, 10, 10, 10
  • Low rows 4S 20R, 85lbs
  • High rows 4S, 12R, 2 plates baby!! (90lbs each arm!)
  • Lower back, bodyweight raises 4S 12R

While I was at the gym I really felt like I was working hard, but then when I typed this up I thought, wow…dang…what a wimpy workout.  Now I know. I was thinking that if I workout with my husband I don’t want to have a set-in-stone line up of exercises because I want to enjoy the time with him and not make him feel like I am anxious to just move through the workout. RETROSPECT LESSON: My husband pushes himself hard. Whether I am with him or not. He would love to see me push myself. Maybe I could work in a super set if I feel like I am resting too long.

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Nutrition

I prepare all my own food.  If ever I eat out, I WILL state so 🙂

Aiming for 120oz H20 – only got 60 😦 Gotta amp it up.

Meal 1:  (06:00am) 4:1 eggs scrambled with spinach (yum!)

Meal 2:  (09:00am)1 scoop protein shake in water

Meal 3:  (12:00pm) Lettuce salad with tuna (but my stomach wasn’t feeling well so I skipped the tuna)

Meal 4:  (03:00pm) 1 cup greek Yogurt

Meal 5:  (05:30pm) pre workout – oatmeal (BUT I did this because I thought I was going to do cardio! I got my days mixed up.)

Meal 6:  (08:30pm) Mongo with shrimp (Mongo is my favorite Filipino dish – Mongo beans, spinach, green beans, eggplant, lanka)

Multi-vitamin before bed

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Also doing a makeover this month is my newest twitter friend: @jersalicious! Check out her blog: theresascalise.wordpress.com


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