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
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
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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