Considering my lumbar fusion, I have always been a little gun shy about lifting too heavy on my back, to the point that as strong as I am, I can STILL not do a pull-up. But I realized, that I was not pushing it at all, and if I wanted to see progress, I was going to have to start adding a little weight. So to the Assisted Pull-Up machine I went. It was tough, but I did a ladder workout 10-8-6 reps with increased weight for each set. Then I went to a close-grip seated row. Then DB pullovers. Then I decided to REALLY push, and did drop sets of one arm rows. And finished up with DB bent-over high rows with 30#’s. My rear delts were really POPPING! I think I earned a little respect from some of the BB’s at the Kroc last night:) Especially when I was done with back and instead of leaving, I stuck to my schedule and continued on to do abs:
3x tri-set :
1min plank(w 35# plate on my back)
30 second V-Sit
30 sec L side plank and 30 sec R side plank.
Repeat 3 times
Finished my night with a 3 mile run on the treadmill and 10 mins of stretching. It still sounds crazy for me to be saying these things some days, but I LOVE the “strong and confident” feeling I get after a workout like that. No more looking at the ground for me:) Head UP, eyes FORWARD, confident smile ON! I love my life:) Who knew God hid my confidence in a gym?
B3T Books and Biceps 