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5am arm quickie/ back blast

May 13, 2014 by Karen Leave a Comment

Early Morning blast for those arms
         All exercises descend in reps as weight increases. 

Rope Cable Curls 4 sets 12-8 reps
Rope Cable extensions 4 sets 12-8 reps

Incline dumbell curls (20-30 lbs) 12-8 reps
Tricep dips between benches 10-12 reps with bodyweight

Chin ups 12-8 reps bodyweight
Dips 15-12 reps bodyweight

NO break from the kids last night. Slept on their floor until about 4, then finally got onto a mattress AHHH! Right about 5, they were up again. Before I knew it, it was a snuggle in bed kind of morning. I adore those snuggles but they are also accompanied by kicks in the face and a stiff back. Didn’t hit my 5am ritual and it did throw me out of whack but my superhero husband came in during nap to allow me my escape and a chance to realign my back.
So here’s the back workout that made my day with snuggles and all.

Warm up with bar for deadlifts 15-20, until I feel warm and focused on my movement.
1st set 135lbs, 12 repetitions without resting the bar
2nd set 185 lbs, 10 repetitions without resting the bar
3rd set 225lbs with belt, 6 repetitions with complete drop to bar
4th set 135lbs, 12 repetitions with resting the bar

STRETCH!!!!!!!

Bent Over One Arm Row
1st set  110lbs, 12 repetitions
2nd set 120lbs, 10 repetitions
3rd set 125lbs, 8 repetitions

Pull Ups with bodyweight (137lbs)
4 sets 12, 10, 8, 8 repetitions

STRETCH!!!!!!!

Seated One Arm Lat Pull Down
1st set 70 lbs 12 reps
2nd set 85lbs 10 reps
3rd set 100lbs 8 reps

Came home, played hockey outside in light rain with my boys. Came in cooked (with the boys and hubby) and had dinner together. Not bad for a rainy day!

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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

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