Saturday, January 31, 2015

Saturday Workout (Back Day!)

Today I thought I'd share one of my back workouts with you - this workout took about an hour:

I always start my back day with a few sets of bodyweight pull-ups to warm-up - today I did 5 sets: the first 2 were 7 reps, the second 2 were 6, and the third was 5.

Hammer Strength seated rows supersetted with bodyweight back extensions:
Rows: 110X10, 130X10, 150X8, 170X8, drop set: 170X6, 1650X5, 130X5, 110X5
Extensions: 4 sets of 12

Neutral-grip pull-downs, 5 sets - 85X12, 100X10, 115X8, 130X6, drop set 130X6, 115X6, 100X8, 85X10 - I really like neutral grip because I feel it more in my lats than I do with overhand or underhand grips.

Deadlifts supersetted with straight arm pull-overs (great for the lats!):
Deadlifts: 155X5, 175X5, 195X5, 175X5, 155X5, 135X8
Pull-overs: 37.5X12 - all 5 sets

Hammer Strength high rows supersetted with bodyweight back extensions (I have been paying a lot of extra attention to my lower back lately - I have scoliosis and really need to make sure I keep my lower back strong):
High rows: 140X10 - all 4 sets
Extensions: 4 sets of 12

Bent-over barbell rows supersetted with bodyweight pull-ups:
Rows: 95X10 - all 5 sets
Pull-ups: 6, 6, 5, 5, 5

Cable-crossover pull-downs supersetted with preacher curls (cable crossover pull-downs are a great isolation move for your lats - I stole them from a video I saw of Dana Linn Bailey doing them once & I love therm!):
Pull-downs: 85X10, 85X8, 70X10, 70X8, 55X12
Preacher curls: 55X8, 55X8, 45X10, 45X8, 35X12

After I was done with my lift, I got on the stepmill for 8 minutes and climbed a total of 50 floors - John and I had a cheat night dinner last night (at Carrabba's - our favorite) I felt like a little bloated today from the extra calories (and the alcohol) so I figured a few minutes of cardio would do me some good.

Overall it was a really solid workout - back day is one of my favorite days of the week! Now I am off to do my weekly grocery shopping, I hope everyone is having a great weekend!


  1. I love your back! I don't know had these exercises.

    1. Which ones are you unfamiliar with? I've been toying with the idea of putting some videos on here to explain some of them! :-)